Saturday 10/1/16

6:00am private, 8:00am Partner WOD: 26:00 AMRAP Partner A: 400m sprint Partner B: hang power snatch switch and repeat. Partner A: 400m run Partner B: back squats from the
Hillary no comments

Friday 9/30/16

6:00am, 7:00am, 5:30pm, 6:30pm kids class strength: deadlift 3-3-3-3 WOD: :45/:15 rowing for cals :45/:15 Russian kettlebell swings :45/:15 weighted lunges (from rack) :45/:15 starfish 3 rounds
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Thursday 9/29/16

6:00am, 6:00pm skill/ buy in: 4 attempts at max rep unbroken double unders -or- 5 minutes double under practice WOD: 40 thrusters 30 burpees box jumps 20 chin ups
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Wednesday 9/28/16

6:00am, 5:15pm level 1, 6:00pm strength: back squat 3-3-3-3 WOD: 8 pistols (4 each side) 16 strict dumbbell press (8 each side) 24 Russian twists (singles) 10:00 AMRAP *mobility-
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Tuesday 9/27/16

6:00am, 6:00pm 8:00 Skill of choice WOD: 8 barbell rows 8 box jumps 8 weighted situps 130m run 8 rounds mobility
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Monday 9/26/16

6:00am, 6:00pm Cam’s last Monday night coaching at CFIS! Strength: push jerk 3-3-3-3 WOD: 10-9-8-7-6-5-4-3-2-1 of Hang power cleans (115/85) candlesticks 10 over the bar jumps example: Round 1:
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Sunday 9/25/16

8:30am, strength: hang squat snatch 3-3-3-3 WOD: :45/:15 bench press (95/65) front rack lunge (45/35) good morning (45/35) 2:00 300m run, rest remaining time 3 rounds      
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Saturday 9/24/16

8:00am, 10:00 level 1 WOD: 1 mile run 21 American KB swings 800m run 21 American KB swings 1 mile run
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Friday 9/23/16

6:00am, 7:00am, 5:30pm strength: deadlift 5-5-5-5 WOD: 30 double unders 15 hollow rocks 10 ball slams 6 rounds * every athlete performs burpees until everyone has completed WOD
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Thursday 9/22/16

6:00am, 6:00pm skill builder: @ hook grip, perform 1 snatch grip DL, 1 hang shrug, 1 high hang shrug, hang power snatch, power snatch EMOTM for 8:00 WOD: “Karen”
Hillary no comments