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Saturday Sep 23

Warm Up-
Tabata (20sec On/10sec hold x 4-1min rest btwn)
-Sit Ups/Hollow Hold
-Air Squat/Mid Squat Hold
-Deadlift/Deadlifts Hold @ Midshin (45/35)
-Push Ups/Plank Hold

WOD-
CF Team series event 3

Teams of 2:
For Time (30min cap)
50 Synchronized Wall Balls 20# to 10ft / 14# to 9ft
30 Cleans (Power or Squat) 135/95 (scl: 95/65)
50 Synchronized Wall Balls
20 Cleans 185/135 (scl: 135/95)
50 Synchronized Wall Balls
10 Cleans 225/155 (scl: 155/105)

Indv:
50 WB
15 Cleans
50 WB
10 Cleans
50 WB
5 Cleans

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