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Friday WOD 1-12-17

November 30th, 2017

Friday WOD 1-12-17

Deload Week.

Saturday 2nd December – Christmas WOD and Barbeque at Heifer Station Lane 9.30pm & then food/beers. Please book on Zen Planner or our HFCF Facebook Community Page.

2. Conditioning

AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

+ Optional Extra’s in Open Gym.

1. Front Squat
3×3 – 80%
3×1 – 85%

 Thank You: http://comptrain.co/individuals/home/

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