THANKSGIVING WEEK SCHEDULE:

Thursday, Nov. 23: CF7 CLOSED

Friday, Nov. 24: 6am class cancelled

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Skill:
3×2 Straight arm hang to invert on rings (no bending arms)

Strength:
Clean & jerk 1-1-1 @ 75%, 1-1-1 @ 85%, 1-1-1 @ 90%

WOD:

“Tabata Something Else”
Pull-ups
Push-ups
Sit-ups
Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The score is the least number of reps scored in any of the intervals.

Compare to May 8, 2017. Post loads and score to comments.
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LEANFIT:
Tabata:
Hang power snatch (65 lb./45 lb.)
Sit-ups
Ring rows
Push-ups
Kettlebell swings (35 lb./26 lb.)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The first eight rounds are snatches, followed by sit-ups, etc. Score is total reps.

Post score to comments.

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DE:
3 rounds for time of:
500m Row
10 Deadlifts (225 lb./155 lb.)
10 Box jumps
800m Run

Post time to comments.

Media:
Monday WOD, November 20, 2017