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Wednesday 10.9.13


Wednesday 10.9.13

Congrats on all the Pull Up PRs last Week!
Karri 32
Sam E 36
Mark D 30
Jackson 37
Chris L 30
Stacey 30
Sara 30
Mason 41

Chris N's solid C2B Pull Ups during Monday's WOD

REMINDER! This Saturday is CF EXP Barbells for Boobs!

What is it?: The workout “GRACE” 30 Clean & Jerks for time
When: Saturday Oct 12th 9:00am
Where do you sign up?: Follow this LINK to the donation page and make a donation of any amount to sign up. You can also donate by cash or check the day of the event.
We hope to see you there!



Strength: None.

WOD: [ Filthy Fifty ]

50 Box Jumps (24/20)
50 Jumping Pullups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35)
50 Back Extensions (Supermans)
50 Wall Balls (20/14 to 10′)
50 Burpees
50 Double Unders

35 min cap

Buy-Out: Mobility.

Team Training: Easy Cardio- sweat for 15-20 min. 30 min mobility. Optional goat Work- ex: muscle-up transitions. Keep the reps low and the weight light. This is a day just to practice good muscle memory and groove movement patterns.

Post scores to comment box below.


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