28 November 18

julianne hang snatch
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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The Champion Mountain Biker Turned Drug Smuggler (Video)
 
New Research Confirms We Got Cholesterol All Wrong
 
Fall Quinoa Salad
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WOD

 

LI Strength:

Axle/Fat Gripz Deadlift, 4×6 reps
Box Jump x4
 

LI Conditioning:

Partner WOD – AMRAP 14 minutes:
9 Plate Ground 2 Overhead
7 Plate Burpees
50 Single Unders
 

LII Strength:

Snatch Deadlift, 4×6
Box Jump x4
 

LII Conditioning:

Partner WOD – AMRAP 14 minutes:
7 Burpees
15 Wall Balls
25 Double Unders
 
Notes: alternate full rounds
 
Rx: M – 20# | F – 14#
 

Category: WOD

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