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CFFM [from CFHQ 11.08.10]
3 rds for time of
30 KBS @ 16k/24k
25 WBS @ 14#/20#
20 Pullups
*Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16
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CFFB Westside BB Max Effort Bench [Refer to 10.08.10]
1.) 3-board Bench Regular Grip 5-7 x 3-1
2.) Supine DB Tri Extension 3-4 x 10+ max reps
3.) BB Bent Over Row w/Snatch Grip 3-4 x 10+ max reps
4.) Front Lat DB Raise, alternating L/R 3-4 x 10+ max reps
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CFGames Prep, Phase II, Wk 6, WOD 29
SWOD
Overhead Squat 5x3 @ 90% 3-RM [Refer to 10.29.10]
DWOD = CFFM
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CFE Taper Wk
Tabata @ 90%
