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Training for Friday, January 30th

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CFWS

Group Circle

Warm Up
3 Rounds:
10 Push Ups
10 Wall Balls
10 Box Step Ups

Skill
Seated Box Jump:
5×3 as high as possible

Review
Snatch Tech

Workout of the Day
5 Rounds:
2 Rope Climbs/20 Knees to Elbows
5 Hang Snatch 75/55 (unless wants to go heavier)
10 Burpees

Cool Down
Row 1000m

Foundations

Warm Up
Run Small Block
2 Rounds:
10 Push Ups
10 Air Squats
10 Sit ups

Review/Skill:
Ball Slam (review)
Wall Ball (review)
Back Squat from Rack (review)
Pulls up (Banded/Jumping)
Thrusters

WOD:
Fran
21-15-9
Thrusters
Pulls ups

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