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Kat: 5th Place 2016 CFGC Throwdown.

Tuesday December 6

December 6, 2016

6 sets: 50' Sled Pull + 50' Sled Push

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Ernesto

Monday December 5

December 5, 2016

Part 1 Bench Press 10-5-4-3-2-1-1-1 Part 2 10 rounds for time: 30 Double Unders 7 Toes to Bar 7 Burpees

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Jared S: 2nd Place 2016 CFGC Throwdown

Sunday December 4

December 4, 2016

"BSU" 3 rounds for time: 7 Thrusters (165/110) 15 Muscle Ups 10 Power Snatches (165/110)

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Weekend!

Saturday December 3

December 3, 2016

In teams of 2, perform 5 alternating sets each of: 10 DB Hang Squat Cleans (45/30) 10 Burpee Box Jumps (24/20) 20/15 Calorie Row

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Combs: 3rd Place 2016 CFGC Throwdown.

Friday December 2

December 2, 2016

As many rounds as possible in 20 minutes of: 100' Bear Crawl 15 GHD Situps 200' KB Farmer Carry (32kg/24kg each hand) 15 GHD Hip Extensions

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Top 3 Masters Women: 2016 CFGC Throwdown

Thursday December 1

December 1, 2016

"Air Force v2.0" For time: 20 Thrusters (135/95) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, on the minute you must stop and complete 4 Burpees w/ lateral hop over bar

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Nicolette: 1st Place 2016 CFGC Throwdown.

Wednesday November 30

November 30, 2016

"Open Workout 16.3" Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches (75/55) 3 Bar Muscle Ups

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