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WEDNESDAY – 12.16.2015 Tony’s and Jeff “The Animal” Pruniski’s Goodbye WOD

15
Dec

WEDNESDAY – 12.16.2015 Tony’s and Jeff “The Animal” Pruniski’s Goodbye WOD

MOBILITY 
Pigeon
Straddle
Saddle
*We are doing some serious mobility today because -insert drum roll- we are testing our Front Squat 1 Rep Max!

WARM UP
2 Rounds
50 Dubz
20 Mountain Climbers
15 KB Swings

Tony’s and Jeff “The Animal” Pruniski’s Goodbye WOD

Tabata
Airdyne Cal
Wall Ball 20/16#
Erg Cal
Burpee

CASH OUT 
10 Muscle Ups
5 Slam Dunks 6′ goal

*1 min rest between each Tabata
Tabata = 8 :20 rounds with :10 between each round

Score= your worst round or lowest

CFV, we are losing two more amazing athletes, and friends. We have to say goodbye to Tony and Jeff. It has been such pleasure getting to know the two of you. I can still remember the the first day Tony walked in to the box, it was our first summer of operation. Shortly after Jeff came in and said my biddy goes here I’m outta shape and want to join haha. Thanks for all the awesome times in the box, and making CFV a part of your life. You will always have a community and friends at CFV whenever you find yourselves back in Tulsa.

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