Christmas Day! Take a rest day today!
CFDR Coaches – Thank you for the excellent coaching and encouragement in 2013. I am healthier and more fit now, than I was this time last year. Still have a ways to go, but I’m on the right path. By this time next year – who knows what can be accomplished, maybe a muscle up or two? Thank you again. Chip
Deadlift 5×1 @ ~95% of 1RM
12 Minute EMOM
Even Minutes: 4 Shoulder to Overhead (185/135)
Odd Minutes: 10 Situps
Deadlift 3×5 (+5-10)
Even Minutes: 4 Push Press (115/75)
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