Week of 1/24- 1/29

Saturday 1/29:

45 Min bike time trial – 10.4 miles total

Did CFWC team WOD.

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Friday 1/28

Dead lifts  5/225, 5/255, 5/275

7 Rounds for time:

7 Box step ups

7 ding dips

7 Burpee's

8:52 total time

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Thursday 1/27: 

Crazy week with work, I added extra CFE today:

Bike   4 x 2 Miles hard effort – 2 mins rest

Ran 4 Mile time trial – 34:06

Swam – 45 min drills with John

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Wed 1/26

Puss Press 3/95, 3/115, 3/135

3 Rounds for time:

10 Dead-lifts 225#

50 double unders

9:19 total time RX

No CFE today.

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Tuesday 1/25:

AMRAP 10 min

4 HSPU

6 Chest to bar pullups

8 pistols – 4 each side (used med ball)

6 rounds even.

No CFE Swim today. Swam day before.

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Monday 1/24:

Front Squat: 5/135, 5/155, 5/180

3 Rounds for time:

10 Toes to bar

15 Back squat from floor @115#

20 Double Unders

7:42 RX

CFE: 5K TT – 24:02

I have started swimming with John – Added 45 mins swim today.