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February 19, 2011

WOD will be at the gym.  If weather is good we will go to the park for the Hero WOD!

Work Out of the Day“Dip Stick”15-12-9 reps of:ring dipsfront squats, 115/73lbspullupsor“Brenton”5 rounds for time of:100 ft bear crawl100 ft standing broad jump Do 3 burpees after every 5 broad jumps.  If you’ve got a 2olb vest, wear it.Field Training OfficerTimothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.WOD demo from CrossFit Santa Cruz –videoKevin Montoya on todays WOD –videod-jen-jackie-n-dee-boxjumpsrob-muscle-upkellie-thrusterchris-a-240lb-power-cleanryan-muscle-upscores3

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