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Wednesday…12/7/16

Couple Things:

  1. New Blog is up, give it a read: “The WODIFY Leaderboard”
  2. New podcast is up, give it a listen: “The Art of Coaching”
  3. Final day for Toy Drive is tomorrow…don’t miss out on burpee immunity!
  4. Final day to order a CFG Hoodies…did you get me your size?
  5. 5-Year Anniversary Party is this Saturday from 10a-1p…did you RSVP here?

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A. Weightlifting:
15 min to heavy triple hang clean
 
B. MWOD:
Hamstring Stretch
 
C. WOD:
Health –
3 rounds
10 HRPU
10 Hang Power Cleans (50%)
20 Double Unders (Scale = attempts)
 
Fitness –
3 rounds
10 HRPU
10 Hang Power Cleans (60%)
20 Double Unders
 
D. Post-WOD Recovery:
Foam Roll Legs

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