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123015

Strength: Handstand push-ups – 3xmax reps (strict or kipping) Work: 4 rounds of max reps – 2 minutes of work, 4 minutes of rest 10 Dumbbell Thrusters, 35% BW total 6 Burpees max reps of Snatch complex (Snatch grip deadlift,…

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122815

Strength: Bear Complex – 15 minutes work up to a max load for the bear complex Power Clean Front Squat Push Press Back Squat Behind the neck push press & return the bar to the ground Work: 3 rounds for max reps…

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122315

Complete for time 21-15-9 Deadlift @ 40% of your 1RM Shoulder to overhead @ 50% of your Push Press (one bar load the weights to make the transition as smooth as possible) rest 8 minutes Complete for time 9-15-21 Deadlift…

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122215

EOMOM 10 (20 minutes) Back Squat 3 reps @ 85%, perform 10 push-ups between sets (Ring push-ups for advanced challenge) Work: AMRAP 7 15 Unbroken Double Unders 15 Pull-ups

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122115

Work: Row 5 x 3:00 or 750m @ 1k race pace, rest 5:00 between efforts (Complete whichever comes first, 3:00 or 750m) Strength: A. Dips – 5×5 B. Pull-ups – 5×5

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122015

It's Clara's last WOD at CFB in 2015! Come throw down with her and wish her the best for her hiatus while she fights aliens out in Seattle. Work: "BRB" 500-400-300-200-100 m row 50-40-30-20-10 wall ball @ 20/14 5-4-3-2-1 muscle…

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121915

1. Snatch Pull – 3×3 @ Snatch 1RM or 20-30# higher if technique is limiting factor of snatch and not strength 2. EMOM15 – 1 Snatch – warm up to 70% of your 1RM and begin the EMOM there Work: For…

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121815

Skill/Warm-up: Old School CF warm-up x 3 rounds Samson Stretch x 30 sec each leg 10 Overhead squats (add weight each round) 10 Dips 10 Pull-ups 10 GHD sit-ups 10 Back extensions on the GHD Work specific warm-up: Front rack…

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121715

Strength: EMOM 15 1 Clean and Jerk, ascend to as heavy as possible. Warm up to and begin the EMOM at 70% of your current 1RM Strength: Deadlift – 5×3 @ 90% of 3RM established on 12/1 Work: 3 rounds…

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