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7.31.17 – Back squat 1RM

A. Group warm up B. Strength Back squat work up to heavy single or find 1RM C. Tabata this Goblet squats Row for cals Push ups *score for today is load for back squat *you can also log this under the ‘me’ tab, barbell PR’s to find it easier in the...

7.28.17 – CF Open 11.5

A. Group warm up B. Barbell warm up/break to find WOD weight C. Complete as many rounds and reps as possible in 20 minutes of: • 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg) • 10 Toes to bar • 15 Wall balls (M: 20lbs to 10′ target, W: 14lbs to 9′...