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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. “Mad Dog & Beans”

December 19th front squat build to a heavy double then 21-15-9 power cleans 135/95 front squats 135/95 handstand push-ups 15 minute time cap

W.O.D. “Wet Dog”

December 18th bench press find 8 rep max then 4 rounds 1 minute row for calories 1 minute double unders 1 minute burpees 1 minute rest

W.O.D. “Sly 7″

December 17th 7 rounds 7 power snatch 115/75 7 overhead squats 115/75 7 toes to bar 20 minute cap

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