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Monday 11.17.14

16
Nov

Monday 11.17.14

Congratulations to all of our EXP Athletes who competed at CrossFit Comps this weekend along with those who raced Fenway Spartan!

CF EXP November & December Calendar of Events:

WORKOUT OF THE DAY:

STRENGTH: 

A) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 90 sec

B) 4X10 Ring Dips ( for TT Tempo-3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) rest 90sec.

WOD: [ Georgia Peach ]

20 KTE
20 Pull-ups
40 Wall Balls
20 Pull-ups
40 Wall Balls
20 Pull-ups
20 KTE

L1-Pull-up, 20/14
L2- Banded, 14/10
L3- V-row, 14/10, 9′

TT-
5 Rope Climbs 15′
20 C2B Pull-ups
40 Wall Balls 30/20#
20 C2B Pull-ups
40 Wall Balls 30/20#
20 C2B Pull-ups
5 Rope Climbs 15′

Post scores in comments below.

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