WOD 4-23-14

Thruster 3-3-3-3-3
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12 min AMRAP-
200 m run
14 med ball cleans
7 box jumps

*** MOBILITY WOD is scheduled for tomorrow ***

WOD 4-22-14

3 x 1:00 plank hold
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20 ring dips
30 burpees
40 FSq
30 burpees
20 ring dips

Parker Maddox (CF Teens) working hard on his leg strength

WOD 4-21-14

5 x 5 Split Squat
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"Helen"
3 rds-
400 m run
21 KBS
12 pull-ups

WOD 4-18-14

*Mobility
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EMOM x 15-
1 - 12 WB
2 - 2 rope climbs
3 - 12 T2B

Animal fun at CFK

WOD 4-17-14

1 Pcl - every 30 sec x 12 min

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"Death by 10 meters"

Barb- working hard on Monday's WOD!

WOD 4-16-14

Thruster 5-5-5-5-5
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100 burpees
*3 thrusters EMOM

WOD 4-15-14

Skill work- L-sits, L-hangs, v-ups
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5 rds-
3 Wall climbs
9 OHS
27 DU