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  • Writer's pictureJason

Friday 25.09.20

Fitness: 1. 2 second Pause Overhead Squat: Build to a heavy double in 15 minutes

2. 5 Rounds for time:

400m Run

20 Front Rack alt Lunges 42.5/30kg Performance: 1. See Fitness

2. 'Nancy'

5 Rounds for time:

400m Run

15 Overhead Squats 42.5/30kg

Compare to 10/7/19

Cooper L: 11.52

Hannah B: 13.00


If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.

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