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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. “Open WOD 12.4″

October 31st hang squat clean take up to a heavy single AMRAP 12 150 wall balls 20/14 90 double unders 30 muscle ups *sub for MU is 3x ring dips

W.O.D. “Mischief”

October 30th back squat find 6 rep max then 12 minutes on the clock: 2k row AMRAP 8 kettlebell swings 70/53 4 handstand pushups

W.O.D. “Macros”

October 29th 5 rounds AMRAP 3 3 hang power snatch 115/75 6 toes to bar 9 box jumps 24/20 rest 1 minute between rounds


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