Friday, February 12, 2016

Row, Thrusters, Pull-ups

*Make sure you are prepared for the week with quality foods.  

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
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WOD
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Foundations 
AMRAP 15
50 KB Deadlifts 70/55  |  45/25
40 Goblet Squats
30 KB Push Press
20 Burpee Over KB
10 Alt Single Arm KB Swing



Conditioning - "Jackie"
For time:
Row 1000m
50 Thrusters, 45/35
30 Pull-ups



Competition 
9-8-7-6-5-4-3-2-1 (20 cap)
Squat Clean, 135/95  |  115/80
C2B + T2B Combo




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