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CFV MFG WEEK 11

8
Dec

CFV MFG WEEK 11

WOD #028

SKILL
35-25-15
Cal on Airdyne
Wall Ball 20/14#

STRENGTH
EMOM 12
Odd – 4 Hang Power Clean 155/105
Even -4 Squat Clean

WOD #029

SKILL
6 Unbroken sets of
4 Toes to bar
3 Pull ups
2 Chest to bar
1 Muscle Up (or attempt

STRENGTH
EMOM 12
Odd 3 Hang Squat Snatch 135/95
Even 6 Overhead Squat

WOD #027

SKILL
E3MOM
40 Dubz + 10 Burpee box jump overs 20/24″ + 10 Hand stand push ups

STRENGTH
5×5 Push Press
Work on rebounding quickly on reps, As heavy as possible

OPTIONAL CONDITIONING
4×500 Row
As fast as possible
3 minutes rest between

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