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CF-170831: Thursday

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Don’t forget to use ZenPlanner to reserve your spot in class and sign in when you arrive!. In addition, be sure to check the coaches corner for any last-minute news about your class or events goi
ng on at FiveStar.

 
Warm-Up
.warm-up
  • Cash In: 400m Run/500m Row/0.8 km Bike 
  • 3 Rounds for Form: 
  • -10 Double Under Attempts 
  • -5 Pull ups 
  • -5 HSPUs 
 
FiveStar Focus
.focus
  • Deadlift 
  • 1 RM Deadlift 
  • 1 x 4 
  • 1 x 5 
  • 1 x 3 
  • 1 x 2 
  • 1 x 1 
  • 3 Position Stop (2" off floor, Above the Knee, + Pockets, then Full Extension) 
 
WOD Performance :: Up and Down Annie
.wod
  • Up and Down Annie (Per) 
  • 10-20-30-40-50-40-30-20-10 Rep Rounds of: 
  • -Double Unders  
  • -Sit Ups 
 
WOD Fitness :: Up and Down Annie
.wod
  • Up and Down Annie (Fit) 
  • 10-20-30-40-50-40-30-20-10 Rep Rounds of: 
  • -Single Jump Ropes 
  • -Sit Ups 
 
WOD Competition :: Up and Down Annie
.wod
  • Up and Down Annie (Comp) 
  • 10-20-30-40-50-40-30-20-10 Rep Rounds of: 
  • -Double Unders  
  • -V-Ups