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10/3/13

 

WOD

Skill

A1. Power Clean

Build to a 1RM in 8 minutes.

A2. 80% of A1. 1 rep every 15 seconds X 16.

Coaches Notes:  1 minute rest between 8 & 9.

Conditioning

EMOM X 8( within the same minute )

8 Box Jumps (20,24,or 30)

10 sit-ups

Extra Credit:

6 Burpees every 30 seconds X 5 minutes.

Coaches Notes:  if you make it past the 5th minute do 7 every 30 seconds X 5 minutes.

2 Comments
  1. Jay Jairdullo Reply
    Hey Guys! Hope all is well at CFH. Just wanted to extend an invite to the CFP OCTOBERFEST this Sunday at my house @ 2pm....all are welcome. You can get my address from Carl! Hope to see some of you guys! Jay
    • Barry Reply
      Thanks for the invite Jay. Hope all is well with you and the family.

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