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05/06/17

5
May

05/06/17

WARM-UP

CFDFB Warm-up
5 BB Power Cleans from Power Position
5 BB Cleans from Power Position
5 BB Cleans from Above the Knee
5 BB Cleans from Mid-shin

STRICT PULL-UPS

5×5 (building) (weighted)

WOD

(Teams of 2)
200m Run
10 Burpees
10 Push-ups
10 Squat Cleans (95/135, MRx 65/95)
400m Run
20 Burpees
20 Push-ups
8 Cleans (105/155, MRx 75/115)
600m Run
30 Burpees
30 Push-ups
6 Cleans (125/185, MRx 95/135)
800m Run
40 Burpees
40 Push-ups
4 Cleans (145/205, MRx 105/155)
1000m Run
50 Burpees
50 Push-ups
2 Cleans (155/225, MRx 115/165)

COOL DOWN

200m Run
15 Second Dead hang hold (pulling chin to chest)
Foam Roll Upper Back 3-5 Passes
Foam Roll IT Band 3-5 Passes

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