I just went through this one myself.  It's a little dated from a Visual Studio 2008 perspective, but the concepts are basically the same as they are with the released version of Visual Studio 2008.

Description

This lab introduces you to new features in the .NET Framework 3.5 for Windows Communication Foundation (WCF) and Windows Workflow Foundation (WF). The lab uses a pre-release version of Visual Studio codename “Orcas” and a pre-release version of the .NET Framework 3.5 and you are guided through the developer experience of working with the newest parts of these technologies for the first time. Exercises include building workflow enabled services that use WCF for service messaging and WF for service logic. Also RSS and REST style programming are included making use of these new aspects of WCF.

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