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Comments Off on August 31 2017

August 31 2017

CFO WOD: Partner Up: 4 Rounds 500m Row (each Partner must complete) AMRAP 10 Thrusters 95/65 10 Pull Ups *switch every 500m and continue AMRAP Accessory: 3x 15 Superman 15 Barbell bent Over Row

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Comments Off on August 31 2017

August 31 2017

CFO WOD: Front Squat 3x2 85% WOD: Partner Up 4x 25 Cal Assault Bike 25 Burpees *5 Box jumps every transition 24/20

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Comments Off on August 30 2017

August 30 2017

CFO WOD: 3x 5 bottom Of dip ring swings 10 hollow kip to bridge WOD: 20 Min AMRAP 400m run Max muscle Ups (ring dips) Accessory 3x10 floor Press AHAP

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Comments Off on August 29 2017

August 29 2017

CFO WOD: Deadlift 10,10 @70% 2 Min Rest between For time 5 Rounds 7 Snatches 135/95 21 DUBs

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Comments Off on August 28 2017

August 28 2017

CFO WOD: Strict Press 5,5,5RM For time 21/15/9 Clean 185/125 Back Squat Pull Up Accessory: 3x 10 Top of dip swings Max Plank Hold

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Comments Off on August 25 2017

August 25 2017

CFO WOD: For reps 5x 3 Min to get 5 STO 165/115 10 Burpee Box Jump Overs 24/20 Max rep DB Snatches 50/35 1 Minute rest Accessory: 100 gymnastic sit ups 50 gymnastic push ups

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Comments Off on August 23 2017

August 23 2017

CFO WOD: Gymnastics strength development 3x 5 Wall walks 10 Shoulder Taps "Nate" 20 Min AMRAP 2 Muscle Up (CTB) 4 HSPU (push Up) 8 KB Swing 70/53

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Comments Off on August 22 2017

August 22 2017

CFO WOD: Hang Clean 3,3,3 3 Rounds 3 Min to get 30/20/10 Clean &a Jerks 95/65, 135/95,185/125 3 Min to get 600m run

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Comments Off on August 21 2017

August 21 2017

CFO WOD: Back Squat 3x5 @ BW 21/15/9 Snatch 115/75 Overhead Squat Accessory: 3x 10 Bent Over Row 10 kip Swing/Kness to chest complex

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Comments Off on August 18 2017

August 18 2017

CFO WOD: Partner Up- 20 Minutes Alternating E2Min 3/6/9/12/15/18/21... Deadlift 225/155 WallBalls Push Ups One partner works through the ladder for two minutes while other rests Accessory: 3x Max Ring Dips 30 sec Rest Max Rep VUps 30 Sec Rest

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