CFR Zombie Tip #1

When your “Zombie Killer” bat gets taken by a zombie, give em the boot!! Just be sure you don’t spill your beer in the process!

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CFR Ladies Night…..TONIGHT, 7pm at La Casa de Deb.

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WOD – 11/11/11

Take 15 minutes to complete the following:
3 Bench press at 70% of your 1RM
3 Bench press at 80% of your 1RM
3 Bench press at 90% of your 1RM

then,

For time:
50 AbMat sit-ups
1 Muscle-up
40 AbMat sit-ups
2 Muscle-ups
30 AbMat sit-ups
3 Muscle-ups
20 AbMat sit-ups
4 Muscle-ups
10 AbMat sit-ups
5 Muscle-ups

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