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JANUARY 2015

01/29/2015 BAKING SODA CFS WOD - FRIDAY 30JAN2015 COMPETITION SIMULATION DAY: 0:00 – 10:00 AMRAP: OPEN WOD 11.4 60 BAR FACING BURPEES 30 OVERHEAD SQUATS (120#/90#) 10 MUSCLE UPS 10:00 - 13:00 REST 13:00 – 18:00 400M RUN 60 DOUBLE UNDERS MAX EFFORT GROUND-2-OVERHEAD (95#/65#) WITH REMAINING TIME 18:00 – 21:00 REST 21:00 – 35:00 ESTABLISH 1RM BEAR COMPLEX *BEAR COMPLEX = DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + SHOULDER-2-OVERHEAD + BACK SQUAT + BACK RACK-2-OVERHEAD **MOVEMENTS CAN BE COMBINED BUT ALL RANGE OF MOTION STANDARDS MUST BE MET ***SCORE = AMRAP #1 REPS + GROUND-2-OVERHEAD REPS + BEAR COMPLEX LOAD Posted on 01/29/2015 at 07:33 PM | Permalink | Comments (0) 01/28/

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