4 December 18

ash back squat
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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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Harrison Maurus (81kg, USA) 357kg Total @ 2018 WWC (Video)
 
The Secret to Lifting Forever
 
Air Fryer Bacon Brussels Sprouts
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WOD

 

LI Strength:

Muscle Clean + Hang Power Clean + Front Squat
8 x 1+3+3, every 2:00
 

LI Conditioning:

Partner WOD – 5 Minutes:
2 laps Farmers Carry
5 Ball Slams + Plank
 
-Plank until partner finishes the carry then switch-
 

LII Strength:

Power Clean + Hang Power Clean + Front Squat
8×1+1+2, every 2:00
 

LII Conditioning:

Partner WOD – 5 Minutes:
2 laps Farmers Carry
5-10 Push Up + Plank
 
-Plank until partner finishes the carry then switch-
 
Rx: M – 28kg | F – 20kg
Rx+: M – 32kg | F – 24kg
 

Category: WOD

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