"Strike a POSE"
CFFM >
From CF HQ 12.08.10
3 rounds for time of
Run 400-Meters
15 Pullups
50 Air Squats
15 Pullups
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CFFB >
WSBB Max Effort Bench Day:
1.) Close Grip Floor Press, 5-7 x 3-1
2.) 1-arm DB Bench Press Alternating L/R, 3 x 50lbs x max reps
3.) Strict Dead Hang Chinups (palms in), 3 x max reps
4.) DB Rear Lateral Raises, 3 x 20lbs x max reps
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CFGames Prep, Phase II, Wk 9 >
SWOD (after DWOD)
GHD Situps 4 x 25*
GHD Hypers 4 x 25*
*All sets/reps unbroken
DWOD
"Cindy"
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CFE >
Row or Run 5-K @ 85% Tempo
