150223 – Lessons Learned

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Insightful article by John Welborne (CF Football founder) HERE.

First things first… SUBMIT YOUR 15.4 SCORES!!!  They MUST be in before 7pm Monday night.

Outlaw

1) 15.5… or

2)

BBG

EMOM alt for 10min

a) 3-pos snatch (Pow. pos., knee, T&G) AHAP

b) 5x Burpee

Strength

E90S for 3 sets each

a) 3x Pause front squat.  AHAP

b) 10/7x ring dip

Conditioning

12,9,6,3 of…

Thruster @135/95#

Bar-facing Burpee

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***Things to come???

 

CFV wod

“Crain”

 

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