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Saturday 8-29-15

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A. Partner WOD
1 Person moving at a time:
100 Front Squats 105/75
100 Pull-ups
100 Burpees
100 Box Jumps 24/20″
100 Shoulder to Overhead 105/75


Friday 8-28-15

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A. Back Squats
5×4 @ 70%

B. Death by 10m

C. Core/Mobility


Thursday 8-27-15

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***Reminder: CFNB Beach Day on Saturday @ 10:30am, Newland/PCH, HB***

A. Turkish Get-ups 3×6

B. For Completion
5 Rounds
60m Farmer Carry AHAP
20 Overhead Walking Lunges 45/25
15sec Battle Rope
10 Push-ups

C. Core/Mobility


Wednesday 8-26-15

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***Reminder: CFNB Beach Day on Saturday @ 10:30am, Newland/PCH, HB***

A. Deadlift 1RM
Compare to 8-3-15

B. #WCW
“Helen”
400m Run
21 KB Swings 53/35
12 Pull-ups
or
“Fat Helen”
400m Run
21 KB Swings 70/53
12 C2B Pull-ups

C. Core/Mobility


Tuesday 8-25-15

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A. KB/DB Bent Row 3×10

B. 500m Row
Then 3 Rounds
10 HSPU
15 GHD Sit-ups(sub V-ups)
50 Double Unders
Then
500m Row

C. Mobility


Monday 8-24-15

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A. Thruster Ladder 75/45
Increase weight by 10# each attempt, only 2 failed attempts

Rest 2min

B. 100 Burpees for time

C. Core/Mobility


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Femme Royale
Wednesday, Aug 12
CFNB Beach Day August 29
Tuesday, Aug 11
4th of July Schedule
Monday, Jun 29
Community and Beach WODs
Wednesday, Jun 24
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