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Training for Thursday, May 28

CFWS   Group Circle   Warm Up 3 Rounds: 10 Dowel Passthroughs 10 Scap Pulls 10 Dowel OHS 10 Dowel Good Mornings   Strength 15 minutes to complete: Snatch +

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Training for Wednesday, May 27th

Group Circle   Warm Up “GO, Karlie, GO!!!”   Strength 15 minutes to complete: Turkish Get Ups 6s x 2r each side – HEAVY   Workout of the Day 16

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Training for Tuesday, May 26th

CFWS   Group Circle   Warm Up 400m Run -then- 1:00 Hollow Hold 1:00 Superman Hold 20 Iron Crosses 20 Scorpions 1:00 Superman Hold 1:00 Hollow Hold   Strength 15

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Training for Saturday, May 23rd

PUGGNUTZ @ 7:30am 5 Rounds for Time: 25 Cal Row 16 C2B Pull Ups 9 Strict HSPU   CFWS   20 Min AMRAP Burpees 10 KB Swings (53/35) 10 Goblet

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Training for Friday, May 22nd

Group Circle   Warm Up Leave it to Mitch!   Strength 15 minutes to complete: Good Mornings 5 * 3 (perform the move with perfect form. Do not add weight

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Training for Thursday, May 21st

CFWS   Group Circle   Warm Up 500m Row 25 Jumping Jacks 25 High Knees (Stationary) 25 Flutter Kicks 25 Butt Kickers (Stationary) 25 Air Squats   Strength 15 minutes

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Training for Wednesday, May 20th

Group Circle   Warm Up Let’s have Coach K pick her poison!!   Strength 15 minutes to complete Back Squat – 5 * 4 with a :03 second pause in

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Training for Tuesday, May 19th

CFWS   Group Circle   Warm Up “Mini Cindy” 3 Rounds 5 Pull Ups – STRICT! 10 Push Ups 15 Air Squats   Strength 15 minutes to complete Sled Pushes!!

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Training for Monday, May 18th

Group Circle   Warm Up 200m Run 30 Banded Pull Aparts 30 Banded Good Mornings 30 Banded Dislocates 30 Jumping Jacks 200m Run   Strength 15 minutes to complete: Bent

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Training for Saturday, May 16th

Hellfire “Kalsu” 100 Thrusters (135/95) EMOM must complete 5 Burpees **This is supposed to HARD and HEAVY. End of story! 🙂   CFWS   Group Circle   Warm Up Run

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