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NOVEMBER 2011

11/30/2011 ZOMBIE KILL OF THE WEEK CFS WOD - Thursday 1DEC2011 SKILL: Snatch Work METCON: 3 Squat Snatches (M-135#/F-95#) 5 Burpees 7 Kettlebell Swings (M-70#/F-55#) 9 Stand Ups (M-45#/F-35#) x5 Posted on 11/30/2011 at 09:01 PM | Permalink | Comments (3) | TrackBack (0) 11/29/2011 THROAT CHOP CFS WOD - Wednesday 30NOV2011 STRENGTH: 3 Deadlifts EMOM for 10 MIN @ 70%-75% of 1RM METCON: 15 MIN AMRAP: 15 Box Jumps 5 Muscle Ups Allen got his first Muscle Up (x10) today. Posted on 11/29/2011 at 08:48 PM | Permalink | Comments (9) | TrackBack (0) 11/28/2011 POUR BEER ON 'EM CFS WOD - Tuesday 29NOV2011 METCON: "Jackie" 1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups SKILL: L-Sit for

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