5 December 18

armando and zac kb swings
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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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Jocko Podcast | Make Your Life Better Than a Movie (Video)
 
Yuki Kawauchi Is Distance Running’s Elite Oddball
 
Thai Satay Salad Plate
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WOD

 

LI Strength:

Suitcase Lunge x8 / leg
Pull Up Practice
DB Waiter Walk x1 lap / arm
 

LI Conditioning:

4 Rounds – 3:00 ON, 1:00 OFF:
7 2KB Deadlifts
7 Ring Rows
7 Ball Slams
 

LII Strength:

2KB Rack Lunge x8 / leg
Strict Pull Ups x sub-max
DB Waiter Walk x1 lap / arm
 

LII Conditioning:

4 Rounds – 3:00 ON, 1:00 OFF:
7 2KB Suitcase Deadlifts
7 Hand Release Push Up
7 Ball Slams
 
Rx: M – 28kg/35# | F – 20kg/25#
Rx+: M – 32kg/35# | F – 24kg/25#
 

Category: WOD

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