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Wednesday 10.9.13

8
Oct

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!

………………………………

WORKOUT Of the DAY:

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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