*Make sure you are prepared for the week with quality foods.  

*2016 CF OPEN – Register now to compete!
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WOD
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Barbell & Accessory 
A) Back Squat 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
B) GHD Sit Ups 5×5-10
C) Mobility, 5×2 mins
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Foundations – “16.1 Scaled”
AMRAP 20
8 front rack stationary lunges 45/35  |  masters (55+) – lunges unweighted
8 bar facing burpees
8 front rack stationary lunges 45/35  |  masters (55+) – lunges unweighted
8 jumping pull-ups

Conditioning – “16.1”
AMRAP 20
8 stationary OH lunges, 95/65  |  masters (55+) – 65/45
8 bar facing burpees
8 stationary OH lunges, 95/65  |  masters (55+) – 65/45
8 C2B   |  masters (55+) – pull-ups