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Wednesday, October 6 2021

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Split Jerk Build Up 1 Rep E2MOM x 14min

*Building Up to a 1RM*

4min AMRAP:

400m Row / Run or 1k Bike
Then
10 Split Jerk (alt) 95/65 RX+115/75 MRX 75/55

1 Rope Climb 15’ MRX 10′ or 10 Ring Rows

Rest 2min

4min AMRAP:

600m Row / Run or 1.5k Bike
Then
1 Rope Climb 15′ MRX 10′ or 10 Ring Rows

10 Split Jerk (alt)

Rest 2min

2min AMRAP:

10 Shoulder to Overhead
1 Rope Climb 15’ MRX 10′ or 10 Ring Rows

Core & Shoulder Development

1min Double KB/DB Overhead Hold
1min Hip Ext Hold
100′ Overhead Walking Lunges 45/35 35/25 Plate

1min GHD Sit-up Hold

*************************************************************************************
CFHSV will be hosting Barbells For Boobs…

Monday, October 26th 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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