7-23-13

 

guin

The new division for the CF games this year

Hit all three of the following by 7/29/13

A.)  back or front squat 7×5 @ 80%
B.)  push/split Jerk  5×4 @ 130% of strict press “Core-tight, butt-tight!”

C.) Deadlift 4×5 @80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

7-23-13

2 rounds for time

Run 400m

40 wallball shotz

30 Sit ups with a 10lb plate overhead

20 HR push ups

10 Pull ups

 

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