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WOD - Thursday, 1/3/2019

Warm-up

WU:
3 RFQ:
50ft. Inch worm
50ft. Crab walk
50ft. Burpee-broad jump
:20 Handstand hold

A. Strength
Shoulder Press (15-10-8-6-4-2)
15 @40%
10 @50%
8 @60%
6 @70%
4 @80%
2 @90%

Record the heavy double.
Record the other sets in comments.
Rockstars will calculate their numbers before class. ;)

B. Metcon
EMOTM: 18 (6 rounds)
1. 12 Box Jumps (24/20 - RX must jump - step down OK)
2. 12 Single-arm DB push press (6/6, 55/35)
3. 40 Double unders


Nutrition Challenge
Eat Real Food: 0-1
Not Too Much: 0-1
Mostly Plants: 0-1
Sleep 7+ hrs: 0-1
WOD: 0-1
The challenge begins on the 7th. Get ready and sign up now at cfcinutritionchallenge2019.wodifyrise.com

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