FRIDAY

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STARTING ON MONDAY WE ARE GOING TO HAVE OUR EXTRA WORK WEBSITE SET UP SO EVERYONE CAN SEE IT.  IT WILL BE POSTED AT THE SAME TIME AS THE WOD. SO IF YOU ARE INTERESTED IN SEEING WHAT YOU MAY HAVE FOR EXTRA WORK THE NEXT DAY YOU CAN GO RIGHT TO THE WEBSITE AND CHECK IT OUT AFTER YOU SEE WHAT THE REGULAR WORKOUT IS FOR THE DAY. REMEMBER IF YOU WANT TO BE A COMPETITOR OR ARE A COMPETITIOR, YOU SHOULD BE FOLLOWING THIS WORD FOR WORD. IT WORKS RIGHT IN WITH OUR REGULAR CLASS STRENGTH AND HEAVIES. IF YOUR NOT A COMPETITOR OR DON’T PLAN ON BEING ONE ITS OK YOU CAN STILL DO IT JUST FOR EXTRA PRACTICE OR IF YOU JUST WANT A LITTLE MORK EXERCISE THAT DAY. HAVE FUN AND ENJOY. THIS IS GREAT FOR EVERYONE. THE WORK WILL STILL BE POSTED ON THE WHITE BOARD AT THE GYM AS WELL. THERE WILL BE A LINK TO IT ON OUR WEBSITE BUT HERE IS THE ADRESS ALSO.  IF YOU EVER WANT TO GO BACK AND SEE SOME OF THE OLD POST ON THE PAGE THAT ARE BLOCKED THE PASWORD IS 5409

https://cfhgcomptraining.wordpress.com


STRENGTH

5 sec pause bench press, 7×1 @60%

*hold the rep for 5 seconds just touching the chest
WOD 

“9/11”

(For time)

2001 meter row

11 thrusters @115/75#

11 c2b pull-ups

11 power cleans @115/75#

11 hspu

11 snatches @115/75#

11 shoulder to overhead @115/75#

11 deadlift @115/75#

11 t2b

11 front squats @115/75#

2001 meter run (8 full laps around the gym is what we are using)

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