WED01NOV2017

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2017 CFA Team Club Championship November 10th. The last day to sign up is November 3rd. Please have your name on the board and your shirt size if you want to join in on the fun. Please click here for more info.

WOD

Strength
Split Jerk: Work up to 80-85 for 4 sets of 2

Conditioning
AMRAP in 18 min:
200M Run
12 Pullups
200M Run
12 Deadlifts (135/95)
200M Run
12/8 Cal Row

Extra

Pause BS + BS: 5 sets of 1+2 building to max for the day
*1st rep has 5 sec. pause in bottom

5 sets
10 sec. ring row hold w/ feet even with box (rings low on torso)
20 sec. support position hold on rings

UB Muscle Ups 1-2-3-4-5-6-5-4-3-2-1
scale w/banded saddle MU

After
4 min. Tabata – Hanging L-sit on rings

Bootcamp

Strength
EMOM x 10:
O:4 Bench Press at 80%
E:15 Russian KB Swing

Conditioning
AMRAP in 14 min:
200M Run
10 Jumping Pullups
100M Run
10 Deadlifts
200M Run
10/6 Cal Row

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