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Thursday 7/31

7/31/2014

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CFTR MOBILITY

WARM UP
10-sdhp
10-thrusthers(bar)
X3

SKILL
Wall ball

WOD
3RFT
500m row
50-wall balls

Stretch recover
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Wednesday 7/30

7/30/2014

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CFTR MOBILITY

WARM UP

200m run
10-air sq
10-push ups
X2

Then burgener
(pvc/bar)

SKILL
Power snatch

WOD
For time
12-9-6-3
Power snatch(115/75)
Walking lunge(45/25)
Burpees
Run 400m after each rd.

*Lunges are with plate overhead

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Tuesday 7/29

7/29/2014

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CFTR MOBILITY

WARM UP

500m row
10-4-corner hops
10-inch worms
10-pass throughs
X3

WOD - For Time
10-hspu
50-Du’s
8-hspu
40-du
6-hspu
30-du
4-hspu
20-du
2-hspu
10 du

CASH OUT
800m recovery run
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Monday 7/28

7/28/2014

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CFTR  MOBILITY

WARM UP

1 mile run
10-air sq
10-lunge
10-push-ups
X3

STRENGTH
Find 1 rm front sq

Then if time
5rds
3-front sq(80% 1 rm)
5-10m bear crawls
7-box jumps

Stretch recover
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Friday 7/25

7/25/2014

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Picture
Great work yesterday athletes!
Don't forget CFTR Social Saturday 7/26 @ Spicys 8pm! See you there!

CFTR MOBILITY


WARM UP
7-wall balls
9-db bench press(light)
11-air sq

STRENGTH

Thruster
3-3-3-3-3

WOD

10 rft
10-thrusters(95/65)
10- hand release push ups

CASH OUT
800m recover run
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Thursday 7/24

7/24/2014

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CFTR MOBILITY

WARM UP

500m row

THEN
10-4 count mountain climbers
5-pull ups
X2

SKILL
Kb swing
(American)

WOD
1 mile run
100 kb swings
1 mile run

Roll out/ stretch
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Wednesday 7/23

7/23/2014

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CFTR MOBILITY

WARM UP

10-air sq
10-lateral hops
X3

STRENGTH
Back squat
3-3-3-3-3

Then warm power cleans

WOD
3rft
20-back squat(155/115)
10-box jumps
5-power clean(155/115)

CASH OUT
Coaches Choice

Stretch/ recover

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Tuesday 7/22

7/22/2014

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CFTR Mobility

Warm Up
10-pass throughs
10- DB push press(light)
(X3)

Strength
Strict press
5-5-3-3-3-1
Increase weight each set

Then If time ( not timed WOD)
4rds
12-1arm row
10-10m shuttle run
15-Du’s


Stretch 
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Monday 7/21

7/21/2014

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Make it a great week athletes!
Don't forget CFTR social this Saturday

CFTR  MOBILITY

WARM UP

1,000m row
15 burpees

WOD
10 rds alternating

1RD CINDY
5-pull ups
10-push ups
15-air sq.

1RD MARY
5-hspu
10-pistols
15-pull-ups
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Saturday 7/19

7/20/2014

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CFTR MOBILITY

WARM UP
500m row
7-thrusters (just bar)
14-lateral hops

TEAMS OF 3
400-Du’s
300-walking lunges(35/25)
200-wall balls
100-Power Cleans(115/75)

*one person works,
*one person rests
*one person runs 400

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