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Friday 15.03.24


A. 3 x 10 alt Back Rack Reverse Deficit (2") Lunge (OT4M)

- 30 sec rest -

30 sec L/Tuck Hold

B. 5 Rounds for time:

7 Strict Pull Ups

14 Front Rack alt Lunges (40/30kg)

21 Toes through Rings


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Competitors Class:

Friday Night Lights Open WOD 24.3


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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