12/13/16: Abs for Days

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UPCOMING EVENTS!

Monday, January 9th: CFR Open Kicks Off

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WOD:

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Boot Camp:

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A.) HSPU- 3- 10 sec static hold on top, 3 sec decent, press, 5x

B.) 21-18-15-12-9-6-3 reps for time of:

sit-ups

Shoulder presses-45/15

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Push Press- 100% of Strict press x 3, 5x, every other

B.) 21-18-15-12-9-6-3 reps for time of:

GHD sit-ups

Shoulder presses- 95/65

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Push Press- 100% of Strict press x 3, 5x

B.) 21-18-15-12-9-6-3 reps for time of:

Med Ball Sit ups- 20/14

Shoulder presses- 95/65

Post results to SugarWOD!

Optional: EWOD/CoreWOD