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Training for Wednesday, January 21st

Group Circle/Warm Up Skill Single Arm KB Push Press into KB Thruster Workout of the Day 2 min Max Effort Double Unders/Singles -1 min rest- 6 min AMRAP 5 Toes

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Training for Tuesday, January 20th

CFWS Group Circle/Warm Up Strength Strict Press 2, 2, 2, 1, 1 Skill Push Jerk Workout of the Day 10 min AMRAP 7 ring dips 10 box jumps (24/20) 14

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Training for Friday, January 16th

CFWS Group Circle/Warm Up Strength 15 minutes to work to a heavy triple Overhead Squat Workout of the Day 15 min AMRAP 5 Deadlifts 225/155 10 T2B 200m run Cooldown:

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Training for January 15th

CFWS Group Circle Warm Up 200m Farmers Carry 200m Run 200m Waiters Walk (Right Arm) 200m Run 200m Waiters Walk (Left Arm) Skill T2B Progression Strict – Kipping Workout of

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Training for Wednesday, January 14th

Group Circle/Warm Up Strength 5×5 Strict Pull Ups (least band possible) Skill Hang snatch – technique Workout of the Day 5 Rounds for Time: 5 hang snatch (this means Squat

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Pete’s 42!! Sarah’s 38!! Rosemary 24!! Here’s to a triple birthday WOD!!

CFWS Group Circle/Warm Up – Line Drills Strength 10 minutes to work to a heavy double Push Press Skill 10 minutes HSPU progression/kicking up to the wall Workout of the

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Training for Monday, January 12th

Group Circle/Warm-Up Strength 15 minutes to complete Back squat: 5×3 @ 75% (to calculate the 75%, use your 1RM number from last week) Skill KB Snatch (10 minutes) Workout of

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Training for January, 10 2015

Group Circle/Warm Up Partner Workout of the Day: 20 minute AMRAP of Partner Alternating Rounds: 6 Hang Cleans (135/95) 5 slam balls 4 push up on the barbell *this is

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Training for January 9, 2015

CFWS Group Circle/ Warm-Up Strength: 20 minutes to establish Max Clean Workout of the Day: From ground with the same bar 135/95 7 Rounds for Time: 3 Push Press 6

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Training for January 8, 2015

CFWS Group Circle/Warm Up Strength: 20 minutes to establish 1RM Press Workout of the Day: 4 Rounds for Time: 50 Double Unders/150 Single Unders 14 Front Rack Step-Ups (115/75#) (20/16″)

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