9/9/2018 CFNL Member WOD Sunday

Member WOD

In Memory of Oli’s dog

“Alfie”

Partner WOD (When partner takes over you must high 5 and Wooooo)

For time..

400m run (together)

20 – Front squats @80/ 50 (No rack)

100 DU

60 – HSPU

100 DU

100- Dumbbell box step overs (22.5/15 kg)

100 DU

60 – Deadlift – 80/50 kg

100 DU

20 Cleans 80/50 kg

Buy out

50 Burpees over the bar (synchro)

Minimum rep requirement per partner announced on day

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