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Saturday, October 22 2022

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Run/Row 600m or 1.5k Bike x 12min E4MOM

(score is slowest time of the 3)

REST 4min

Start WOD

For Time: (18min cap)

600m Run/Row or 1.5k Bike

50 Sumo Deadlift High Pull 75/55 RX+95/65 MRX 45/35lbs

50 Toes to Bar MRX 50 Knees to Navel
50 Shoulder to Overhead
600m Run/Row or 1.5k Bike

Core & Guns Development

25 Barbell Curls
25 Glute Ham Raises

25 Dumbbell Hammer Curls

25 Hip Extensions

25 Plate Pinch Curls

CFHSV Running & Endurance WOD:

400m run

10 Plate G2O

100m OH Plate Walk

800m run

20 Plate G2O

100m OH Plate Walk

1200m run

40 Burpees

800m run

20 Plate G2O

100m OH Plate Walk

400m run

10 Plate G2O

100m OH Plate Walk

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CFHSV will be hosting Barbells For Boobs…

Monday, October 24th during all regularly scheduled classes!

* WOD * Raffle * Give aways *

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

Or buy raffle tickets and make a donation on the day of the event!

And don’t forget to wear PINK!

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