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NOVEMBER 2013

11/26/2013 ONE AWAY ***THERE WILL BE A NOONER TODAY (WEDNESDAY)*** CFS WOD - Wednesday 28NOV2013 SKILL: Rope Climb 4 Rope Climbs every 2 minutes x4 METCON: BUY IN: 1000m Row 10-9-8-7-6-5-4-3-2-1 Pull Ups 1-2-3-4-5-6-7-8-9-10 Handstand Push Ups Posted on 11/26/2013 at 06:29 PM | Permalink | Comments (0) 11/25/2013 PROSTITUTE ***THERE WILL BE A NOONER TODAY (TUESDAY)*** CFS WOD - Tuesday 26NOV2013 STRENGTH: 20:00 running clock 00:00 - 03:00 Front Squat Complex (Warm Up) @ 70% 1 Pause Squat (3 seconds) 1 Front Squat *Repeat every 90 seconds for 3 rounds 03:00 - 20:00 Establish a new 1RM Front Squat METCON: 9 minute AMRAP: 9 Squat Cleans (M-145#/F-100#) 20 Double Unders 7 Squat

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