WOD

5 Minutes of:

400m Run

Max Box Jump

then

AMRAP-12 min

12 Ab-Mat Sit-ups

6 Burpee

1 Shuttle Run (30 m down and back)

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WOD

5 Rounds

10 Med Ball Clean (Advanced use Sandbag)

20 Double-unders or (20 Jump tucks +20 Single Skips)

30 Wall Ball

1 Wall Jump

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Gun Show making the sandbag clean look easy. Kerber what are you doing?

Coach Quentin, throwing himslef over the wall

Team Day

WOD

4000 m Row

300 Wall Ball

200 Sumo DL High Pull (75/55)

100 Pull-ups

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WOD

“Coe”

10 rounds

10 Thruster (95/65)

10 Ring Push-up

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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Rest Day/ Make-up

TOP 5

What are your Top 5 things you are looking forward to this upcomming fall. (i.e. football, leaves changing, tailgating, pumpkins)

Please eloborate in “comments”

Erica, welcome to CFDM. Even if you are a cyclone.

WOD

Back Squat 5-4-3-2-1

then

3 sets of 10

Bicep Curl

Tricep Extension

Chest Fly

Upright Row

*Be Sure to watch your form in the mirror to be sure you are getting a good “pump”

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