December 23rd, 2016

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Spreading some CFK cheer at St John’s Kitchen. Thanks to everyone who came out 🙂

Today’s WOD

A1. Bench press x 3-5 reps, rest 1 min

A2. Bent over KB rows x 10-15 reps, rest 1 min x 4

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5 RFT – in teams of 2, each person completes 5 rds. Partner 2 starts upon completion of the first row

Row 500m

20 Push ups

10 C2B pull ups

Notes: there may be some resting in this if you’re quick with your push ups and pull ups

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