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FRIDAY – 9.11.2015

10
Sep

FRIDAY – 9.11.2015

WARM UP
3 Rounds
4 Inch worm push ups
8 Ground to OH (Plate)
100 M Run

Then

Barbell Skill Work

WOD
5 Rounds
400 M Run
3 Power Cleans
2 Squat Cleans
1 S2OH
*Barbell complex is at 80% of your 1RM clean & jerk
*If you don’t know your 1RM then find a heavy working weight. This complex needs to be challenging.

CFV, take a moment today and be thankful that we live in a country where we have the freedoms that we do. That our country will fight tooth and nail to ensure that we don’t live in fear and are a free people. Don’t forget the price that has been paid to bring us our freedoms and privileges.

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