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WoD for October 5th, 2015

Day 13 of the CFD Burpee Challenge

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 15’ to find 5RM Bench Press

Review: KB Cleans

WoD: 15’ AMRAP
600m Run
20 Alternating KB Cleans (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
15 Deck Squats

MOB: Roll Quads and Posterior Chain / Mash achilles

Coach’s note: Compare to June 9th, 2014

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