Wednesday, February 3, 2016

WBS, Pull-ups, KBS

*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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Barbell & Accessory 
A) Hang Squat Snatch 5-5-5-5-5
B) L-sit Hold 5x5
C) Mobility, 5x2 min
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Foundations 
10-9-8-7-6-5-4-3-2-1 (20 cap)
Power Cleans
Front Squats
Shoulder-to-Overhead
*95/65  |  Master (55+) 75/55


Conditioning 
21-15-9 (20 cap)
WBS 20/14#  |  Masters (50+) 14/10#
Pull-ups
KBS 55/35#  |  Masters (50+) 45/25#


Competition
3 RFT (15 cap)
Row 500m sub 1:45/2:00  |  Masters (50+) 2:15/2:30
50 Double-unders  |  Master (50+) 30
- then
3 mins to find a heavy Clean & Jerk









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