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WOD - Friday, 11/24/2017

I hope you had as good of of time as I did at the Thanksgiving Throwdown. It was a great reminder of how much fun our community is. Thank you for making CFCI such a wonderful place!!



16 KB Single-leg DLs (8/8)

12 KB Snatches (6/6)

8 Goblet squats

A. Strength: Power clean complex


1 Power clean + 2 Hang power cleans.

Increase weight as you please.

B. Conditioning


10 Power cleans (135/95)

15 HR push ups

20 Ab-mat Sit ups

Extra Credit: Row

row 10:00-15:00 minutes at an easy pace. ~20 s/m

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