Saturday 8/28/10 WODs
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Capital Main WOD:
Bring your sunscreen, indoor/outdoor shoes, and some lucky hands for pulling exercises from the draw bag!
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Capital Kids WOD:
come on in and find out!
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Capital Elite Anaerobic Endurance WOD:
Perform on a Capital Main WOD REST DAY
Tempo, 85-95%
85-95% of best time (PR) or effort for given distance
Swim: 1000m/y, 85% for first 500m/y, 95% for second 500m/y
Bike: 20mi, 85% for first 10mi, 95% for second 10mi
Run: 10k, 85% for first 5k, 95% for second 5k
C2: 3000m, 85% for first 1500m, rest 1:00, 95% for second 1500m
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