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Friday 6/20

6/20/2014

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CFTR MOBILITY

WARM UP
Burgener with pvc and then bar

STRENGTH

Power clean
3-3-3-3-3

WOD
4RFT
3-power cleans(135/95)
5-front squat
7-push press
200m run

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Beach WOD - CX 6:30 at the box! Sorry guys!

6/19/2014

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Picture
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Thursday 6/19

6/19/2014

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6:30PM Class will be held at the Beach! Park behind

CFTR MOBILITY


WARM UP
10-push ups
10-walking lunges
10-pull ups

WOD
For time
500m row
10-burpees
400m run
15-burpees
250m row
20-burpees
200m run
25 burpees
100m shuttle run(by 10 meter increments’)

STRETCH
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Wednesday 6/18

6/18/2014

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CFTR MOBILITY

WARM UP

15-supermans
10-stiff leg DL
5-ring rows

DEAD LIFT
3-3-3-3-3

WOD
10…1
1…10
Dead lift
Pull ups
20 Du’s after each break
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Tuesday 6/17

6/17/2014

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CFTR MOBILITY

WARM UP
10-shoulder press
10-parallette hops
5- pull ups
200m run
X3

WOD
3RFT

10-push press(135/95)
400m run
15-T2B
400m run
20- burpee box jumps

STRETCH
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Monday 6/16

6/16/2014

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CFTR MOBILITY

WARM UP

10-good mornings(just bar)
10-air sq
10-push ups
X3

STRENGTH
Back sq
Find 1 rm

WOD
Chipper(not timed)
20- bk sq 85% 1 rm
100- Bulgarian split sq(65/45) (50 each leg)
50-pump sit ups

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Friday 6/13

6/13/2014

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CFTR MOBILITY

WARM UP

12-lunges
10-sit-ups
250m row
X3
Then burgener

WOD
6rft
6-hang power snatch(95/65)
13-box jump
6-ohsq(95/65)
13-k2e
6-SDHP(95/65)
13-sit ups

STRETCH & RECOVER

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Thursday 6/12

6/12/2014

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Picture
CFTR MOBILITY

WARM UP
10-wall ball
10-ring rows
5 burpees

SKILL
Thruster
Work  up to thruster weight

WOD
Fran
21-15-9
Thrusters
Pull-ups
*8 min cap

CASH OUT
1 mile recovery run
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Wednesday 6/11

6/11/2014

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CFTR MOBILITY

WARM UP
10-air sq
10-push-ups
200m run
X 3

WOD

8rft
5-burpee broad jumps
10-lunges(65/45)
15-sit ups

*odd rds row 250m
*even rds 400m run
*Lunge is Barbell over head.

CASH OUT

Stretch and recover
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Tuesday 6/10

6/10/2014

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CFTR MOBILITY

WARM UP

10-db shoulder press
10-thrusters(just bar)
10-ring row
X3

SHOULDER PRESS

5-5-5-5-5

WOD
21-15-9
Shoulder press(115/75)
Pull-ups
Wall balls

*100m sprint in between each rd.
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