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Friday – 3.6.15

Friday will be our first opportunity to perform the second CF Games Open WOD of 2015! The first week of the Open brought a tough test and an amazing day at 914. Lets make sure to bring the same encouraging energy and make this Friday even better! If you are able to come back to cheer on the 914 Team, Heats will begin at 7PM and they will surely put on a show. Good luck to all and have fun!!

MetCon: CF GAMES OPEN WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

WOD STANDARDS

Thursday – 3.5.15

MetCon:
Row 2K
Establish 1RM Thruster
At 16 Minutes:
3 Rounds
15 Thrusters, 95/65lb
15 Pull Ups

Wednesday – 3.4.15

MetCon: AMRAP – 20 Minutes
20 Double Unders
15 Burpees
10 Power Cleans, 155/105lb







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