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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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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 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 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 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 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 
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 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 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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December 2020
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