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NOVEMBER 2014

11/30/2014 PUMPKIN CREAM MUFFINS CFS WOD - MONDAY 1DEC2014 OLY: SNATCH COMPLEX 0:00 - 5:00 = 3 SNATCH DEADLIFTS EMOM @ 85% 5:00 - 11:00 = 1 SNATCHES EMOM @ 85% METCON: 30 BOX JUMPS (24"/20") 30 WALL BALLS (20#/14#) 30 PULL UPS 30 WALL BALLS 30 BOX JUMPS *16 MINUTE TIME CAP Posted on 11/30/2014 at 05:37 PM | Permalink | Comments (0) SCHEDULE AND NOONERS FOR THE WEEK THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED. Posted on 11/30/2014 at 05:34 PM | Permalink | Comments (0) 11/25/2014 VANCOMYCIN CFS WOD - WEDNESDAY 26NOV2014 CLEAN COMPLEX 0:00 - 5:00 = 4 CLEAN DEADLIFTS EMOM @ 85% 5:00 - 11:00 = 1 CLEAN & JERK E2MOM @ 85% METCON: 5:00 CALORIE ROW 4:0

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