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	<title>TheBoltBlog &#187; Coppell Bootcamp</title>
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		<title>WOD 11.29.11</title>
		<link>https://blog.get-bolt.com/2011/11/29/wod-11-29-11/</link>
		<comments>https://blog.get-bolt.com/2011/11/29/wod-11-29-11/#comments</comments>
		<pubDate>Tue, 29 Nov 2011 06:46:51 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Bootcamp]]></category>
		<category><![CDATA[Coppell Personal Trainer]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2000</guid>
		<description><![CDATA[Skill Work
- Handstands or Pistols
+
2 sets of 
500m Row 
1 Round of Barbara
- 20 Pull Ups
- 30 Push Ups
- 40 Sit Ups
- 50 Air Squats
r/r - 4 min
<iframe width="640" height="480" src="http://www.youtube.com/embed/B-nlhZ0RR4A" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[Skill Work
- Handstands or Pistols
+
2 sets of 
500m Row 
1 Round of Barbara
- 20 Pull Ups
- 30 Push Ups
- 40 Sit Ups
- 50 Air Squats
r/r - 4 min
<iframe width="640" height="480" src="http://www.youtube.com/embed/B-nlhZ0RR4A" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
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		<slash:comments>4</slash:comments>
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		<item>
		<title>WOD 8.1.11 &#8211; Push Press</title>
		<link>https://blog.get-bolt.com/2011/08/01/wod-8-1-11-push-press/</link>
		<comments>https://blog.get-bolt.com/2011/08/01/wod-8-1-11-push-press/#comments</comments>
		<pubDate>Mon, 01 Aug 2011 15:35:28 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[CrossFit Games]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Bootcamp]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1452</guid>
		<description><![CDATA[A. Push Press (PP) 3-3-3
B. AMRAP PP @70% last set
+
5 rounds
12 KB swings
12 KTE
21 Double Unders
--------------
Rich Froning Jr
2011 CrossFit Games Champion
&#038;
Fittest Man on earth]]></description>
				<content:encoded><![CDATA[A. Push Press (PP) 3-3-3
B. AMRAP PP @70% last set
+
5 rounds
12 KB swings
12 KTE
21 Double Unders
--------------
Rich Froning Jr
2011 CrossFit Games Champion
&#038;
Fittest Man on earth]]></content:encoded>
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