You'll pass out long before you die

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TUESDAY 090915

Front squat 3-3-3-3-3 reps

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CFBK Strength Preference: CF Football
As many rounds as possible in 12 minutes:

5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions

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Keith getting some running done...

479 Comments

235-255-265-275f(2)-225

cash out - 100 push ups/100 sit ups (HQ), 5:10

WU-500m Row

WOD
115x3
165x3
175x2(F)
165x3
175x3
180x1(F)

Cash Out-100 push ups/100 sit ups (HQ)-9:18

165-175-185-205-215

Cash Out: 100 PU/100 SU HQ: 7:20

3 hrs post CF WOD----CFE WOD from Sunday: Run 1 mile TT rest 3 min, run and hold 3x400m(30 Sec rest between each one) at your 1 mile pace, deviate by 2 sec its a foul.

Foul: 1 min max rep burpees

1 Mile TT: 7:42
3x400m: 1:37-2:00-1:45

so... 3x1 min burpees later: 16,13,15

Followed by some atlas stone skill work

135-165-185-205(1)-185
Still need a lot of work on these, but they felt a little better tonight.

Cashout - 10:20

245
255
265
275
285 (f)
280 PR

155,165,175,185,165
cashout 7:38

135
145
165
175
185 (failed 2nd attempt)
185x2 (made up for the loss)

Cashout: SitUps/PUs :9:08

wrist still out
used altered inferior grip

135
165
185
185
185

depressing

cashout:
100 ring pushups
100 HQ situps
9:25

235x3
250x3
260x3 PR by 5 lbs
270x1
265x1
got stuck midway through the 2nd rep of the last 2 sets

225x3

12min AMRAP
5 Reps Locked Overhead (anyway possibile) 135 lbs
7 Push Ups
9 GHD situps

6 rds + 3 C&Js

165-185-195-205x1-205x1

1 - 75
2 - 75
3 - 85
4 - 85
5 - 85

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