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WoD for December 31st, 2014

Warm up: 5’ your choice based on the strength you choose! Bring in the new year with a PR! Happy New Year from your coaches at CFD!

Strength: 15’ to find 1RM of your choice

WoD: For Time: Triple 10 -> 1 Downward Ladder

In honor of tonight’s countdown to 2015, we’ll do 10 of each movements, not moving to the next movement until all 10 are done. Then 9, down to 1.

Pull-ups Comp) C2B
Box Jumps (24/20) Comp) 30/24
Sit-ups Comp) T2B

MOB: Roll Lats and Posterior Chain

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