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DECEMBER 2014

12/30/2014 SHINY STICKERS REMINDER: THERE WILL NOT BE A 7PM CLASS TONIGHT CFS WOD - WEDNESDAY 31DEC2014 SKILL: HANDSTAND PUSH UPS 15:00 HANDSTAND PUSH UP WORK BEGINNER: KIPPING HSPU ADVANCED: STRICT HSPU COMPETITION: DEFICIT HSPU METCON: 40 CALORIE ROW 20 BURPEES 40 KETTLEBELL SWINGS (70#/55#) 20 RING DIPS 40 PULL UPS 20 BOX JUMP OVERS (24"/20") Posted on 12/30/2014 at 08:36 PM | Permalink | Comments (0) 12/29/2014 GOOSE CFS WOD - TUESDAY 30DEC2014 STRENGTH: SQUATS (TEST DAY) 20:00 CLOCK % BASED ON FRONT SQUAT MAX EVERY 2:30 6 BACK SQUATS + 3 FRONT SQUATS @ 60% 4 BACK SQUATS + 2 FRON SQUATS @ 70% 2 BACK SQUATS + 1 FRONT SQUATS @ 80% USE REMAINING TIME TO ESTABLISH NEW 1

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