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THURSDAY – 9.15.2016

14
Sep

THURSDAY – 9.15.2016

CFV,there will be an adjusted schedule for this Saturday. The Saturday class will be at 9:00 am instead of 9:30 am, to compensate for the gymnastics movement clinic.

WARM UP
2 Rounds
15 Push Ups
15 KB Swings
15 Russian Twists

STRENGTH
Bench Press
3 x 10
Add 5/10# from last week

WOD
400 M Run
1 Min Rest
500 M Row
1 Min Rest
200 M Run
1 Min Rest
250 M Row
1 Min Rest
400 M Run
1 Min Rest
500 M Row

Each row/run is for time…..Score is total time with rest.
The 200/250 should be an all out sprint.

EXTRA CREDIT
3 x 10 Strict Pull Ups
2 x 10 Weighted Pull Ups
1 x 10 Bar Muscle Up

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