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Monday 7/26/10 WODs

AND the WINNER is……

    The Paleo Challenge winner

is

    Jerome Winters!

He lost over 52% of his initial bodyfat%. We had a close 2nd from Joe Cheadle, losing over 49% of his initial %. Great work to everyone. As a group, you lost over 267lbs of fat in 45 days!
And the Winning team was Team Cavemen, losing on average over 29% of their original bodyfat %.

    Capital Main WOD:

Warm up:
1 minute jump rope
20 Wall balls
20 Back extensions
Samson stretch

WOD: 3 Rounds For Time–

100 Ft OH Walking Lunge (45/25#)
50 Air Squats
25 Good Mornings (45/33#)

    CF ‘Fun’damentals WOD:

Stiff-legged Deadlifts and GHD Sit ups

    Capital Elite Anaerobic Endurance WOD:

3+ hours before or after Capital Main WOD
Choose ONE sport and complete the following; all out efforts:
1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 on, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on