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CFWOD-171108: Wednesday

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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 
  • 2 Rounds For Form 
  • -10 Double Under Attempts 
  • -8 Squats 
  • -6 Sit Ups 
  • -4 Pull Ups 
  • -2 Dips 
  • Cash Out: 200m Run/250m Row/0.4 km Bike 
 
FiveStar Focus
.focus
  • Deadlift 3RM 
  • Find Deadlift 3RM 
  • 4 x 3 
  • 1/2 Mile Run (800 m) 
  • Run 800m For Time 
  • 1 Mile Run 
 
WOD Performance :: 171109:
.wod
  • 171109: (Per) 
  • -100 Double Unders 
  • -80 Air Squats 
  • -60 Weighted Sit Ups (10/15) 
  • -40 Pull Ups 
  • -20 Banded Ring Dips 
 
WOD Fitness :: 171109:
.wod
  • 171109: (Fit) 
  • -100 Single Jump Rope 
  • -80 Air Squats 
  • -60 St Leg Sit Ups 
  • -40 Banded Pull Ups 
  • -20 Box Dips 
 
WOD Competition :: 171109:
.wod
  • 171109: (Comp) 
  • -200 Double Unders (UB Sets of 10) 
  • -80 Jumping Air Squats 
  • -60 Weighted Sit Ups (15/25) 
  • -40 C2B Pull Ups 
  • -20 Ring Dips