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Archive
"Last Day Pull-Up Challenge"
Tuesday, November 30, 2010WOD
Dynamic mobility before the WOD and then a 800m run moderate pace
Pull-Up challenge Day 12 - Today is the 12th pull-up WOD for the month of November to complete the pull-up challenge! Our goal was to increase your pull-up capacity. If you complete today's WOD, today, and you have completed all 12 WOD's for the month, you are eligible for a Zoi-Gear discount at the box. Come and get it! You can get 50% off any shirt or gear item in-stock. Also, you will look great in that new gear doing pull-ups! Let us know how your pull-up capacity has changed? For example, going from a green band to blue, or being able to progress from assisted to non-assisted pull-ups!
Front Squats 20 reps @ 65% 1 RM (no re-rack between reps if possible)
GHD situps 3x15, GHD Hip Ext 3x20
Death by Pull-Ups - perform pull-ups every minute on the minute until you can no longer complete the number of pull-ups necessary in that minute count. Your score is the number of minutes completed.
Way to Squat Erin! Congrats Erin on being the only female to do the WOD yesterday Rx! You go girl!
Christmas Member Panasonic Discount - One of our members, Pete, has graciously offered to give all CFFTW family and friends a discount on Panasonic products for the Christmas Holidays! Just go to the link below and use the special promotional code and you are in! Pete will then approve all transactions, so as to make sure great deals are staying in house. Thanks Pete for the Christmas gift!
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