301112

WOD

For Time:
20 Front Squat 60/40kg
30-20-10
Box Jump (24/20″)
Pull Up’s
20 Front Squat

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291112

WOD

Death By Squat Snatch 50/30kg
In the first minute perform 1 squat snatch, in the second perform 2, in third, 3 etc….

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281112

WOD

Some tips for this WOD from some of the finest CFHQ seminar staff:

Nate
AMRAP 20mins
2 Muscle Ups
4 HSPU
8 KB Swing 32/24kg

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271112

WOD

2 min AMRAP Dish to Arch
1min rest
1 min AMRAP Pushups
1 min rest
2 min AMRAP Rope Climbs
1 min rest
2 min AMRAP Rope Climbs
1 min rest
1 min AMRAP Pushups
1 min rest
2 min AMRAP Dish to Arch

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261112

WOD

10 Clean and Jerks 60/40kg
50 Double Unders
50 Situps
21 Thrusters 40/30kg
21 Pull Ups
10 Clean and Jerks 60/40kg

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