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CFTR MOBILITY
WARM UP 10-sit ups 10-good morning 10-DB DL (stiff leg) x3 250m row (sprint pace) WOD “Stephen” 30-25-20-15-10-5 reps of ghd Bk. ext. k2e Deadlift (95)
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HAPPY THANKSGIVING!
CFTR MOBILITY WARM UP coaches choice STRENGTH shrug pulls (snatch grip) 3-3-3-3-3 WOD 4 rft 7-hang power snatch (95/65) 9-front squat (95/65) 12-pull ups CFTR MOBILITY
WARM UP 10-air squat (wall-2-ball) 10-push ups 10-lunges STRENGTH Back Squat 2-2-2-2-2 WOD 5rds 10-goblet sq (53/35) 10- burpees 10-Mt. Climbers (4-count) 10-slam balls (30/20) STRETCH CFTR MOBILITY
WARM UP 10-H.R. Push ups 10-DB bench press (light) 10- DB bent row x2 STRENGTH bench press 2-2-2-2-2 WOD 5 rft 30-Du's 20-sit ups 10-pull ups 5 floor press (135/95) 10 wipers CFTR MOBILITY
WARM UP 15-wall balls 10- pull ups x3 STRENGTH Thruster 2-2-2 WOD 1000m row 10-8-6-4-2 2-4-6-8-10 thruster (115/75) hspu STRETCH CFTR MOBILITY
WARM UP 10-db push press (light) 10-push ups 10-air sq (wall to ball) WOD 5rft 5-Curtis P’s (105/85) 7-burpees 9-stone over shoulder (115/65) 12-jumping air squat CFTR MOBILITY
WARM UP 20-wall balls 10-sdhp (65/45) x2 burgener STRENGTH Snatch 1-1-1-1-1-1-1 WOD 4rds 10-hang power snatch (95/65) 15-ghd  Great work yesterday everyone!
Saturday schedule: 8am: Regular WOD class 9am Team WOD: These will be randomly selected, fun event, we encourage all our members to join in on the fun! CFTR MOBILITY WARM UP 10-4 corner hops 10-serpine ring row x4 then.. wrist mobility WOD for time 10-box jumps (24/20) 10-pull ups 10m seal walk 20-BJ 20-Pull ups 20m seal walk 30-BJ 30-pull ups 30m seal walk STRETCH CFTR MOBILITY
WARM UP burgener PVC/bar STRENGTH power clean 3-3-3-3-3 WOD 3rds 1-frog (95/65) 30-DU's 30-sit ups 500m row CFTR MOBILITY
WARM UP 15-jumping jacks 10-push ups 5-pull ups x3 STRENGTH weighted pull ups 1rm or next scale WOD 4 rds 15-c2b 15-burpees POST WOD stretch/recover |
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November 2019
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