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	<title>TheBoltBlog &#187; Travel/Home/BodyWeight WOD</title>
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		<title>WOD 5.16.12</title>
		<link>https://blog.get-bolt.com/2012/05/16/wod-5-16-12/</link>
		<comments>https://blog.get-bolt.com/2012/05/16/wod-5-16-12/#comments</comments>
		<pubDate>Wed, 16 May 2012 14:57:01 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Travel/Home/BodyWeight WOD]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2641</guid>
		<description><![CDATA[4 RFT
400m Run
20 Burpees
30 Situps 
*20min cutoff]]></description>
				<content:encoded><![CDATA[4 RFT
400m Run
20 Burpees
30 Situps 
*20min cutoff]]></content:encoded>
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		<slash:comments>4</slash:comments>
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		<item>
		<title>WOD 2.3.12</title>
		<link>https://blog.get-bolt.com/2012/02/03/wod-2-3-12/</link>
		<comments>https://blog.get-bolt.com/2012/02/03/wod-2-3-12/#comments</comments>
		<pubDate>Fri, 03 Feb 2012 06:20:29 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Travel/Home/BodyWeight WOD]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2243</guid>
		<description><![CDATA[Handstand/Pistol Skill Work
+
AMRAP - 15
10 Pull Ups
20 Abmat Sit Ups
200m Run




 ]]></description>
				<content:encoded><![CDATA[Handstand/Pistol Skill Work
+
AMRAP - 15
10 Pull Ups
20 Abmat Sit Ups
200m Run




 ]]></content:encoded>
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		<slash:comments>2</slash:comments>
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		<title>WOD 10.27.11</title>
		<link>https://blog.get-bolt.com/2011/10/27/wod-10-27-11/</link>
		<comments>https://blog.get-bolt.com/2011/10/27/wod-10-27-11/#comments</comments>
		<pubDate>Thu, 27 Oct 2011 05:38:37 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Travel/Home/BodyWeight WOD]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>
		<category><![CDATA[Coppell Running]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1901</guid>
		<description><![CDATA[Run or Row for distance
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on
---------------
Or make up The Filthy Fifty ]]></description>
				<content:encoded><![CDATA[Run or Row for distance
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on
---------------
Or make up The Filthy Fifty ]]></content:encoded>
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		<slash:comments>7</slash:comments>
		</item>
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		<title>Griff &#8211; WOD 10.5.11</title>
		<link>https://blog.get-bolt.com/2011/10/05/wod-10-5-11/</link>
		<comments>https://blog.get-bolt.com/2011/10/05/wod-10-5-11/#comments</comments>
		<pubDate>Wed, 05 Oct 2011 05:27:22 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Hero WOD]]></category>
		<category><![CDATA[Travel/Home/BodyWeight WOD]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1826</guid>
		<description><![CDATA[Rope Climbing Skills
+
Griff
Run 800m 
Run 400m Backward
Run 800m 
Run 400m Backward
+
100 Lunges AFAP]]></description>
				<content:encoded><![CDATA[Rope Climbing Skills
+
Griff
Run 800m 
Run 400m Backward
Run 800m 
Run 400m Backward
+
100 Lunges AFAP]]></content:encoded>
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		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>GET BOLT &#8211; 9.21.11</title>
		<link>https://blog.get-bolt.com/2011/09/21/get-bolt-9-21-11/</link>
		<comments>https://blog.get-bolt.com/2011/09/21/get-bolt-9-21-11/#comments</comments>
		<pubDate>Wed, 21 Sep 2011 13:56:28 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Speed Training]]></category>
		<category><![CDATA[Travel/Home/BodyWeight WOD]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1774</guid>
		<description><![CDATA[10 x 100m Sprint
r/r - 1 min
+
L-sit/L-hang - Accumulate 3 minutes]]></description>
				<content:encoded><![CDATA[10 x 100m Sprint
r/r - 1 min
+
L-sit/L-hang - Accumulate 3 minutes]]></content:encoded>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>WOD 8.24.11 &#8211; Endurance</title>
		<link>https://blog.get-bolt.com/2011/08/24/wod-8-24-11-endurance/</link>
		<comments>https://blog.get-bolt.com/2011/08/24/wod-8-24-11-endurance/#comments</comments>
		<pubDate>Wed, 24 Aug 2011 05:49:34 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Travel/Home/BodyWeight WOD]]></category>
		<category><![CDATA[Coppell 5K]]></category>
		<category><![CDATA[Coppell Endurance Athletes]]></category>
		<category><![CDATA[Crossfit Endurance]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1625</guid>
		<description><![CDATA[Running skill work
+
3 sets of 
200m Run
400m Run
600m Run
work:rest - 1:1]]></description>
				<content:encoded><![CDATA[Running skill work
+
3 sets of 
200m Run
400m Run
600m Run
work:rest - 1:1]]></content:encoded>
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		<slash:comments>5</slash:comments>
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