9/9/14 De-load Week at CFS (read article below)

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***We are “de-loading” this week for our SWODs. Here is a great article explaining what it is and why it is necessary!!! Please read!!

http://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it

SWOD:

Clean and Jerk (50% of 1 rep max)

3 x 5

WOD:

800 Meter Run

21-15-9

Thrusters (95/65)

GHD Sit-ups

Box Jumps (24/20)

800 Meter Run

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