Thursday 16 Apr - 21-15-9 - Thruster, Dip. 3 Min Rest. 21-15-9 - Hang Power Snatch, PushUp

10 Years of CFD Kids

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Wednesday 15 Apr - 4 Rnds - 30sec Work/30sec Rest - Seated Press, Box Jump, Front Rack Lunge, Burpee

10 Years of CFD Kids
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Tuesday 14 Apr - 400m Run, 50 KettleBell Snatch, 400m Run, 50 Bent Over Row, 400m Run, 50 Push Jerk, 400m Run, 30 Devils Press, 400m Run, 30 WallBall, 400m Run, 30 OverHead Squat, 400m Run, 30 DeadLift

10 Years of CFD Kids
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Monday 13 Apr - EMOM - 4 Mins - 1 Wall Climb, Max Squats. 1 Min Rest. EMOM - 4 Mins - 1 Wall Climb, Max Toes To Bar (or V-Sits). 1 Min Rest. EMOM - 4 Mins - 1 Wall Climb, Max Lunge Steps. 1 Min Rest. EMOM - 4 Mins - 1 Wall Climb, Max SitUps

10 Years of CFD Kids
EMOM = Every Minute On The Minute
Strength - Turkish GetUp
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Sunday 12 Apr - Rest Day

Happy Easter CFDers!

Saturday 11 Apr - 1K Run then 2 Rnds - 50 KettleBell Swing, 40 MedBall Clean, 30 PushUp. Then 1K Run

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Friday 10 Apr - 3 Rnds - 50m Lunge in as few steps as possible. 1x Burpee per lunge step after each round

Thanks to CF main site for this WOD
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 8:30am click Here ID 5587784088. P/W 765968
 4pm click Here ID 131477589. P/W 794129