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Mashpee, MA 02649
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December 30, 2009

I will have an assortment of the mandatory bling sometime in January but here is version 1.1 of the C3 Skill Sheet

Also to be included is a body weight chart to help easily convert percentages. Thank you very much Mike McGrail for your help.

Thank you to everyone who came to the “soiree for going away” last night and a special thanks to everyone that brought tasty treats and beverages!

You love to run and you hate the cold-what to do! Thankfully Drew Bolin is a smart man-direct love/hate to him for giving me the idea to use the 10 meters in this one instead of the 400 meter run outside.



90 Seconds as many reps as possible Pull Ups
90 Seconds as many rounds as possible 10 meters (can sub bike or rower)

90 Seconds Rest

Repeat for 5 Rounds

Score is total pull ups plus total meters in multiples of 10

I don’t know about you but I am really amped up for this new WOD! We love you Jane you have real heart and never quit! I don’t know anyone with 2 WODs named after them!

This is going to be added to the board tomorrow.

McGrail consider this endurance training for the Marathon- if you can walk after all those lunges!

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  1. loo Reply

    I can’t wait!!!

  2. Jane Reply

    I’m not crying… i just have sensitive tear ducts. Ninjas don’t cry. Just wishing i didn’t do 60 pullups yesterday. Thanks for the honor. I wouldn’t miss this one for the world.

  3. Drew Reply

    she’s lying, she really is crying. Really takes the fear of the ninja down a notch or two.

  4. Jeremy Reply

    Beleive me when I say – ninjas are people too. And we – I mean THEY cry whenever it is warranted …

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