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CFO Franniversary WOD 1 announced

October 09, 2013

Franniversary WOD 1

For time

40 Deadlift 275/185

40 Box Jump and Over 24/20

30 Deadlift

30 Box Jump and Over

20 Deadlift

20 Box Jump and Over

Scaled Men – 185, capsule Scaled Women – 135

Scaled Box – 20inch for Men and Women, visit step ups and over are allowed.

Please review the standards for Lurong WOD5, information pills as there are several variances for nearly every movement on Levels 1, 2 and 3.  Review the video – any type of box jumps are allowed – all the way from rabbit style to step ups.

This one get a little grippy.  It will be very personally dependent on how you conserve your grip, but don’t wuss out.  Big sets!

IMG_7798

Nelson goes big on the weighted pushup!  That metal plate weighs 100#.  That’s more than most super models!!!

Workout of the Day

Lurong WOD 5

10 Snatch 115/80

20 Pullups

30 Box Jump 24/20

40 Kettlebell Swings 53/35

30 Box Jumps

20 Pullups

10 Snatch

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