Championship Edition!

Brian C

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• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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WOD for Saturday 11/16

"FIGHT GONE BAD: Championship Edition"

5 rounds for max total reps. 1-minute stations of:

• wall ball, 20/14#
• sumo deadlift high pull, 35/25kg
• box jump, 20"
• push press, 35/25kg
• row (calories)
• rest

Post score to whiteboard/Cody.

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VERSUS Firebreather Athletes! The following lists are skills and standards you should be able to meet:

• box jump, 24/20"
• burpee variations
• chest-to-bar pullups
• deadlift, 80/60kg
• front squat, 61/45kg
• ground-to-overhead, 61/45kg
• kettlebell ground-to-overhead, 24/16kg
• medicine ball situps
• overhead bumper lunge, 20/15kg
• thruster, 45/30kg
• weighted planks

VERSUS Open Athletes! You'll be fine.

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