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Comments Off on October 30 2015

October 30 2015

CFO WOD: 3 Dounds 12 Lunges @40% BS 6 HSPUs 400m run *2 Min rest 5 Min Rest 3 Rounds 15 KB swings 53/35 15 T2B 15 Burpees *2 min rest

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Comments Off on October 29 2015

October 29 2015

CFO WOD: Back Squat 3x5 +5 15 Min OTM Odds- 2 Squat Snatches up to 70% Evens- 3 Box Jumps 40/30

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Comments Off on October 28 2015

October 28 2015

CFO WOD: 10 min gymnastic skill Partner A Rows 600m B runs 500m shuttle (Switch) Then 25 MB sit Ups-each Then 400m row 300m shuttle (Switch) Then 25 MB sit Ups-each Then 200M row 100m run (Switch) Then 25 MB sit-ups - each

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Comments Off on October 27 2015

October 27 2015

CFO WOD Rack Jerks 1/1/1/1/1/1 3 Rounds 30 Sec Max rep OHS 95/65 30 sec rest 30 Sec Max rep Double Unders 30 sec rest 30 sec max rep Lateral Hops 30 sec rest 30 sec max rep Burpee 30 seconds rest

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Comments Off on October 26 2015

October 26 2015

CFO WOD: 10 min OTM 3 snatch pulls 80% 15 min AMRAP 4 power snatches 115/75 100m sprint 5 bar muscle ups 3x5 back squat +5

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Comments Off on October 23 2015

October 23 2015

CFO WOD: 41 Burpee Box Jumps For Time: 800M run 80 DUbs 8 T2B 400m run 40 DUBs 4 T2B 200m run 20 DUbs 2 T2B 400m run 40 DUBs 4 T2B 800m run 80 DUBs 8 T2B

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Comments Off on October 22 2015

October 22 2015

CFO WOD: Main Tomorrow Squat 3x5 +5 12 Min OTM 2 Power Cleans 75% 7 WallBalls 20/14

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Comments Off on October 21 2015

October 21 2015

CFO WOD: 12 Min Gymnastic Skills 3 rounds 10 Floor Press @ BW 2 Min Max Meter Row 2 Min Rest

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Comments Off on October 201 2015

October 201 2015

CFO WOD: Clean Grip DL 105% clean weight 4x3 5 Rounds 10 KB swings 70/53 10 KB goblet step Ups 20" *10 Min Cap Max rep pull Ups x3

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Comments Off on October 19 2015

October 19 2015

CFO WOD: 10 Min OTM 2 Split Jerks AHAP with perfect form (1 each leg) + 5 VUps 20-15-10-5 Hang Squat Clean 95/65 200m sprint *15 Min Cap 3x5 Squat +5 Thursday

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