Skill- HSPU, Pull-ups
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Partner WOD:
10 rds- (5 rds each)
7 ring dips
14 slam ball
21 DU
*one partner must row at all times, while other is
completing their round
5 x 1 (1= 2 press +2 p.press + 2 p.jerk)
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Skill- Back ext/GHD sit-up
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3 rds- 1 min on 30sec off: KBS (55/35)
Rest 1 min
3 rds- 1 min on 30 sec off: F.Sq (115/75)
Excellent form shown at CFK today... Proud of them!
2 clean and jerk, every 45 sec. for 10 sets
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Skills- T2B, Pull-ups
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"DT"
12- DL (155/105)
9- Hang clean
6- Push Jerk
Skill- GHD sit ups/back ext.
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F. SQ 1-1-1-1-1-1-1
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10-9-8-7.......
T2B
Over the box jump (24/20)