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Noob DWOD (CFFB 06.30.11)

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood (Scale weight as required)

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For any penalty counted, perform a 1000 meter row. (Sub 800m run as required)

Post rounds completed and penalties to comments.

PT SWOD (CFFB FRIDAY, 07.01.11)
Max Reps:

Bench Press 225 lbs

*Use a proper warm starting with the bar, start working your way up to 225 lbs on the bench press.
*Perform max reps of 225 lbs
*You get 2 chances to perform the test. Rest as needed between the 2 maximal efforts.

*The bench press is a test of strength -- 225 pounds, as many reps as the athlete can get. What the pro scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.

*If you can not bench 225 lbs, please scale as needed scaled. Use your head and think of weight you can lift 12-30 times.

PT DWOD (CFFB FRIDAY, 07.01.11)

Religion

Complete 5 rounds for time:

Squat Max Reps
7 Burpee Box Jumps 20"

*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.

Post total time and number of reps to comments.