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SEPTEMBER 2015

09/30/2015 MARIO CART CFS WOD - THURSDAY 1OCT2015 OLY: CLEAN (TEST) 15 MINUTES TO ESTABLISH 1RM METCON: 6 MINUTE AMRAP: 1 DEADLIFT + 1 HANG CLEAN + 1 SHOULDER-2-OVERHEAD (95#/65#) 2 DL + 2 HC + 2 S2O 3...ETC... Posted on 09/30/2015 at 10:02 PM | Permalink | Comments (0) HUMPTY DUMPTY CFS WOD - WEDNESDAY 30SEP2015 SKILL: DOUBLE UNDERS AND MUSLCE UPS (BAR OR RING) 14 MINUTES ALTERNATING EMOM *ATHLETES PICK A MULTIPLE OF 10 REPS FOR DOUBLE UNDERS EACH MINUTE **ATHLETES CHOOSE A PROGRESSION OR PICK A NUMBER OF REPS FOR MUSLCE UPS ***7 SETS OF EACH MOVEMENT METCON: 100 KETTLEBELL SWINGS (70#/55#) *PERFORM 5 BURPEES EMOM **START WITH KBS ***15 MINUTE TIME CAP Posted on 09/30/2015 at

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