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TFR CrossFit Wednesday WOD 3/29/17

28
Mar

TFR CrossFit Wednesday WOD 3/29/17

TFR CrossFit Wednesday WOD

The suspense is finally over ya’ll… Coach Jamal is finally 40! So let’s make sure we do the stuff he loves to do… CHEST, ABS AND ARMS… IN EXCESS (and of course we snuck in those obligatory birthday burpees) Coach Jamal.. This one’s for you, show us what 40 looks like! Happy Birthday!!!

“This is 40”

40 GHD Situps (add a medball if you dare)
40 bench press 95/135
40 pull up
40 bench press 95/135
40 push jerk 95/135 (from floor)
40 burpees