March 20th, 2017

CFK’s Allie Libertini after the 500m Cross Country qualifier at the Special Olympics World Winter Games in Austria. Got get em Allie!

Today’s WOD

Go every 4 min x 4 sets

Front Squat @ 70-75% x 8-10 reps, rest 0 sec

AMRAP unbroken Push ups

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3 Rounds for time

10 Deadlifts @ bwt for females, 125% of bwt for males

25 Box Jumps @ 24/20”

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A1. Hollow rocks/hold x 30 sec, rest 30 sec

A2. Superman hold x 30 sec, rest 30 sec x 3

Notes: on superman holds try to avoid over extending your head and neck, lift through the torso

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