10 November 17

zeki hill sprint
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Attention! The CFSS Charity Beer Mile 2.0 goes down next Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here

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Lasha Talaxadze Unofficial World Record 220kg/485# Snatch (Video)
 
The Race That No One Could Take Away From Shalane Flanagan
 
Roasted Brussels Sprouts & Butternut Squash Salad With Maple-Peanut Dressing
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WOD

 

LI Strength:

Press 5×5
Weighted Plank x4 sets
 

LI Conditioning:

3:00 ON / 2:00 OFF:
Assault Bike / Calorie Row
AMRAP: 6 Hang Dumbbell Snatches / arm + 8 Ring Rows
AMRAP: 5 DB Goblet Squats +10 Lunges + 5 Push Ups
 

LII Strength:

Press 5×5
Chin Ups x 3-5 / set
 

LII Conditioning:

3:00 ON / 2:00 OFF:
Assault Bike
AMRAP: 6 K2E + 4 Burpee Box Jumps
AMRAP: 5 DB Snatch + 5 OH Lunges*
 
*Notes: Alternate arms each round
 
Rx: M – 50DB | F – 35DB
Rx+: M – 65# DB | F – 45# DB
 

Category: WOD

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