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OCTOBER 2009

10/29/2009 THE BADDEST DUDE EVER CF Spartanburg Workout of the Day (WOD): 1 Mile Run ***Rest 10 Minutes*** 3 Deadlifts on the minute every minute until unable to complete required reps. Ladies start with 85#, Fellas start with 145#...set up bars with 85#, 105#, 125#, 145#, 165#, 185#, 205#, 225#, 245#, 265#, 285#, 305#, 315#....move to the next bar each minute. If 315# is reached, increase by 10# each minute until failure.*** (Deadlift portion of WOD developed by CF One World.) Posted on 10/29/2009 at 10:56 PM | Permalink | Comments (5) | TrackBack (0) 10/28/2009 TEMPER TANTRUM CF Spartanburg Workout of the Day (WOD): 4 Rounds 5 Right Arm DB Snatches 5 Left Arm DB Snatches 10 Burpees 1

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