3.1.11

Tuesday, March 1
CFFM WOD [From CF HQ 2.20.11]
5 rounds for time of
45# Overhead BB Walking Lunge 50-ft
21 Burpees
Rest 5 minutes then...
GHD Situps 3-4 x 25 + GHD Hypers 3-4 x 25
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CFFB SWOD:
Power Clean 5x1
One Arm DB Rows 3 x max reps

CFFB DWOD:
Complete:
Sprint three 300 yard shuttles.
*Rest 5 minutes between efforts.
*300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.
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