CFFM
"Nancy"
5rds for time of
Overhead Squat 15 reps @ 65/95lbs
Run 400-Meters
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CFFB Westside BB Dynamic Bench Day
[Refer to 10.12.10]
1.) 3-board Wide Grip Bench 8 x 3 @ 65% of 1-RM
2.) Floor Press, Close Grip, AHAP 5-7 x 3-1
3.) Supine Ring Pullup, Max Reps to failure, 5-7 sets
4.) DB Side Lat. Raise, AHAP, 3-4 x 8-10
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CFGames Prep, Phase II, Wk 7 WOD 31
SWOD: Work up to 3-RM Deadlift [Refer to 10.12.10 for 5-RM]
DWOD: For time:
Deadlift 15 reps @ 90% of 3-RM
3 rds of
Run 800-Meters
30 GHD Hypers
30 GHD Situps
