Wednesday, February 17, 2016

Thursters, Pull-ups

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

*2016 CF OPEN - Register now to compete!
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WOD
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Barbell & Accessory 
A) Front Squat  10-5-1 (find a heavy set of each)
B) Dips, 5x5-10
C) Mobility, 5x2 min
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Foundations 
For time (20 cap)
150 KBS 55/35  |  45/25

*Do 5 burpees each time you break/stop/rest/pause


Conditioning - "Fran"
21-15-9
Thrusters 95/65  |  75/55
Pull-ups


Competition 
3 RFT
7 Power Cleans 155/105  |  135/85
30 GHD Sit ups
100 Double-unders





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