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6 pm class: Lynette and Tim mid way through a blistering round of Fran.
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7 pm class doing FlowFit.
Focus: Interval
Warm-up: 6 x FlowFit (FlowFit DVD)
Skill/Specific Warm-Up:
With a partner, each athlete must do 3 rounds of 15 reps of each exercise. Rest 1 minute be tween rounds.
Kettlebell Swings…[wmv][mov]
WOD: Fran – 21, 15, 9 reps, for time
Thruster, 95 lbs for men, 65 lbs. for women
Pull-ups