6 December 17

Jamaal Wall Ball
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 16th at 7PM, sign-up sheet on the whiteboard!

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Tim Urban: Inside The Mind Of A Master Procrastinator (Video)
 
Gym Hosts ‘Emotionally Wounded Warriors’ Competition for Millennials
 
Crumb-Topped Maple Pumpkin Cheesecake
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WOD

 

LI Strength:

Sumo Deadlift
3-4×6
 

LI Conditioning:

AMRAP 10 minutes:
7 Hang Dumbbell Snatch / arm
200m Row
7 SA Dumbbell Thruster / arm
200m Row
 

LII Strength:

Sumo Deadlift
3×4 reps, TNG
 

LII Conditioning:

For Time:
15-20-25-20-15
Wall Balls
6 Hang Dumbbell Snatches / arm
 

LIII Conditioning:

*5 Burpee penalty if you break a set of wallballs or hang snatches
 
Rx: M – 20#/50DB | F – 14#/35DB
 

Category: WOD

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