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Katie locks out 95lbs at Carolina Fitness Challenge! Twelve Holiday Gifts is sung to the tune of “12 Days of Christmas” 1 High box jump (30″/25″) 2 Pistols (2 per leg), 1 H bx jmp 3 Toes to bar, 2 pistols, 1 H bx jmp 4 Dumbbell push-press (35/25lbs), 3 T2B, 2 pistols, 1 H bx jmp 5 Dumbbell burpee [...] Strength/Skill Work:Deadlift WOD 5 rounds of: 30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs) 30 seconds max rep kettlebell swings (1.5/1 pood) 1 minute rest Holiday Hours: We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule. New Years’ Eve will be similar as [...] CFA will run another obstacle course before the end of the year! Strength/Skill Work: Push-press WOD 21 front squats 21 pull-ups 15 push-press 15 pull-ups 9 thrusters 9 pull-ups For time. Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs. This work-out should completed with a load 20-30% heavier than at which you would [...] |
 
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