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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. “Buns, BJs & Snatches”

July 22nd back squats 3-3-3-3-3 all sets at 85% then AMRAP 10 5 power snatch 135/95 10 box jumps 30″/24″

W.O.D. “Turn it up”

July 21st push jerks 2-2-2-2-2 all sets at 75% of 1RM then 5 rounds 2 minute row for calories 1 minute handstand pushups 1 minute rest

W.O.D. “Mile High Club”

July 20th 20 minutes on the clock: run 1 mile 30 hang squat cleans 155/105 AMRAP toes to bar

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