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W.O.D. THURSDAY 9-18-2014 This may be my…

"Strengthen Your Brothers"

W.O.D. THURSDAY 9-18-2014 This may be my…

W.O.D. THURSDAY 9-18-2014

This may be my favorite workout. It was the first one that I did at CF Murphy and I thought I was going to die. So here you go:

“Squat Clean Cindy”

5 Pullups / 10 Pushups / 15 Air Squats

1-10 Squat Cleans @ 135/95

Here’s how the day will go. 10min Mobility. 5min Dynamic. 5min practice. 3-2-1, GO! The focus is form and consistency. Work for everything unbroken but breathe. Take your time between exercises but focus your tempo. Same start to finish. Every repetition looks the same. 20:00min Cutoff. So you still have to work!!

Cooldown: 3x20reps – Crunch/Flutter/Scissor