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Workout of the Day (WOD)

CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).

W.O.D. “Keebs”

July 31st hang power cleans 3-3-3 all sets at 80% of 1RM then AMRAP 15 3 muscle ups 6 handstand pushups 12 barbell front rack lunges 95/65 *sub for MU is 9 dips

W.O.D. “Sleek 7″

July 30th behind the neck split jerk take up to a heavy single *form focus then 7 rounds 7 hang power snatch 115/75 7 overhead squats 115/75 7 toes to bar 15 minute...

W.O.D. “Sweet as Nectar”

July 29th 9 minutes on the clock: 1500 meter row AMRAP clean and jerks 135/95 rest 9 minutes 7 minutes on the clock: 1000 meter row AMRAP clean and jerks 135/95 rest...


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