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Saturday, September 19 2015

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WOD: A. Power Clean Training: 1 Power Clean to 1 Hang Power Clean EMOM x 6 minutes rest 3 minutes In 6 minutes, build up to a 1RM Power Clean B. LIFT UP AUTISM “Luke” 5 minute AMRAP of: 4 power clean 155/105 24 double unders 10 pull-ups Core Development: For time: 100 ab-mat anchored Military sit-ups RX+ 100 GHD sit-ups (55 and over 100 anchored ab-mat sit-ups) CFHSV Running & Endurance WOD:

“The Kobra Strike”

-inspired by DB

400m Run

400m Plate Carry 45/25

400m Run

400m Farmers Carry 24kg/16kg

800m Run

400m WB Cradle Carry 20/14

400m Run

400m Plate Carry 45/25

400m Run

meet at CFHSV at 8am

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