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DECEMBER 2013

12/30/2013 BEEEEDOOOOO ***THERE WILL BE A NOONER TODAY (TUESDAY)*** CFS WOD - TUESDAY 31DEC2013 SKILL: Toes-2-Bar 9 T-2-B EMOM x5 *If proficient, perform 20 unbroken T-2-B every 2:00 minutes x3 METCON: 2 minute AMRAP: 3 Handstand Push Ups 5 Burpees *Repeat the AMRAP x5 with a 1 minute REST between **Rolling rounds ***Score total rounds + reps Posted on 12/30/2013 at 07:06 PM | Permalink | Comments (0) 12/29/2013 ARM BAR CFS WOD - MONDAY 30DEC2013 OLY WORK: Clean & Jerk 1 Hang Squat Cleans + 1 Full Squat Clean & Jerk @ 85% of 1RM x8 *Sets are performed every 90 seconds METCON: 30 Deadlifts (M-135#/F-95#) 40 Box Jumps (M-24"/F-20") 50 Pull Ups 60 Wall Balls (M-20#/F-14#) 70

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