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Thursday's WOD - 8/22/2019

Welcome Foundations Grads!! If you see new faces in your classes tomorrow welcome them to the CF8085 fam!



Skill:

4x5 -Double KB (2-Arm) Front Squat @ moderate to challenging weight


Strength:

Front Squat

**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

3x5@75%ww

1x5+AMRAP@75%ww


WOD:

12 min AMRAP:

9 Russian KBS @70/44

7 Goblet Squats

5 STRICT Pull-ups / Kipping / Seated Pull-up / Ring Row


Accessory Work:

Overhead Squats (from the rack)

4x5 @ 65-70%

Rest 1-2 min b/t sets

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