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Training for Tuesday, February 24th

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CFWS

Group Circle

Warm Up
Dave’s Delight – Let’s get those shoulders warm and ready!!

Strength
Overhead Squat 5 x 3 (from rack)

Workout of the Day
5 Rounds for Time:
3 wall walks
9 Over the Bar Burpess
12 Thrusters

Comp (135/95)
Rx (95/65)
L2 (75/55)
***Remember, please don’t drop the weight from overhead if you only have the 10# bumpers on your bar!

Cool Down
3 minutes of Jumping Rope or Double Under Practice (take this time to work on your double unders when you are tired…the Open starts Thursday and there is bound to be Double Unders present one of these weeks!!)

Foundations

Group Circle

Warm Up
Run the Small Block
-then-
Tabata
Hollow Rocks
Super Mans
Scorpions

Review/Skill
Burpees
Thrusters
Handstand Holds
Pull Ups

Workout of the Day
5 Rounds for Time
3 Pull Ups
6 Over the Bar Burpees
9 Thrusters

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