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 In The Daily WOD

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“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

Our CrossFit Lumberton Family Holiday Good Time Get Together Shindig Yule Tide Merry Fun Food Celebration Party will be held Tuesday, Dec 17th around 6:30. Make plans to come and bring your people. Its going to be such a fun time as we eat, be merry, and reflect on what an awesome year 2013 has been for us all. There’s a sign up sheet on the bulletin board for anyone wanting to bring a dish.

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  • Katie Tucker
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    11min @ 55#

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