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September 21, 2013
CrossFit Cape Cod Workout Of The Day

3 Rounds For Time
10 x 1 Arm KB Swings Left
10 Steps Over Head Walking Lunge Left Hand
10 x 1 Arm Kb Swings Right
10 Steps Over Head Walking Lunge Right Hand
10 Burpees
The Weight on the swings and the OH Walking Lunge is 1.5/1

Andy and Jamin Out Using Their Fitness!!!
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  1. Sarah Sprague Reply

    Cool pic
    8:34 with 20# dumbell which was plenty heavy!
    Thanks Lee family for making us a great place to work out:)

  2. jwash Reply

    10:16 with 15 pound Kb. Way to go andy and jamin

  3. Kelly Cook Reply

    11:17 with 25 lb KB. That was pretty tough!

  4. Erin Gretzinger Reply

    Any points for wod-ing at home? If so, 1 point for doing “Annie” since I couldn’t get in this morning again due to work. 0 points for a much needed glass of wine:-/ back at it tomorrow!

  5. Raider Rose Reply

    1 point nutrition

  6. Kristen Menard Reply

    1point today for nutrition!

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