Friday January 28: "From CF HQ 01.21.11"

CFFM DWOD
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56, Rebecca Voigt 27:11.

*Core work: 100 GHD Situps + 100 GHD Hypers
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CFFB DWOD
"CF Football Total"
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
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CFG Prep, Phase III, Wk #4: [De-Loading/Scaling]
1.) Sandbag Drills [NFT/50% Effort]
2.) “Helen-esque” [For time/100% Effort] Five rounds of Run 400-Meters, 21 x KBS @ 16k/24k, 12 Burpee Box Jumps
3.) 100 GHD Situps, 100 GHD Hypers, Stretch