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THURSDAY – 1.30.2014

29
Jan

THURSDAY – 1.30.2014

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Group

(Green Light GO!!!)

STRENGTH
POWER CLEAN
Complete 5 Reps @ 70% in 1 Minute.
Complete 5 Reps @ 75% in 1 Minute.
Complete 5 Reps @ 85% in 1 Minute.

WOD
4 Rounds
2 Minutes Per Round
RX
200 M Run
3 Deadlifts 135/115
2 Hang Power Cleans
1 Shoulder to over head

L2 115/75
L3 95/55/Scaled

Rest 2 Minute

Score is total # of times Complex of Deadlift, HPC, and S2OH is completed.

POST SCORES TO COMMENTS

Quick Reminders

Tonight- Volunteer meeting after the 5:30pm Class. If you can’t make the meeting there will be a sign up sheet at the box.

Friday – NO 4:30 or 5:30pm classes

Saturday – NO 9:00am Class only the 10:00am class. Cheer for CFV Athletes competing in Fittest in OK.

 

 

 

 

 

 

8 Responses

  1. Did the “9” workout at CF Silverback today. 9 OHS 65# 9 burpees and 9 C2B (with band) in 9 minutes. Working out being out of town is hard but I will get my points in this week!!

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