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After the squat press fest we had, rowing and ab work were a welcomed sight. Make no mistake, this session also delivered a big punch to the stomach, taking your breath away for a little bit. Then, as quickly as it started it's over. Whew. Smoked.

1000 meter row/800 meter run (R)
20 GHD sit-ups
750 meter row/600 meter run
40 Toes to bar
500 meter row/400 meter run
60 Sit-ups

John- Rx  16:51
Kathryn- Rx  17:50
Derrick- Rx  16:48
Allie- Rx  20:07
Abby- Rx  20:20
Erin- Rx  18:29
Eric- Rx  16:38
Alice Anne- Rx  17:51
Tammy- R  20:31
Shannon- 25:45
Russell- Rx  17:55
JJ- 18:50
Teresa- Rx  17:13
John M- Rx  20:45
Candice- R  25:36
Joey- R  19:23
Holley- 21:20
Sharon- Rx  26:16
Katie- R  25:10
Heather- 20:14
Dave- Rx  17:22
Jimmy- Rx  17:26
Richard- Rx  17:26
T- Rx  16:12

Great job everybody! We made it though each class without any log jams on the rowers thanks to the people who subbed out running for rowing. This was a monster session that stretched out longer than it seemed like it should have.

It doesn't happen often but we had a tie breaker last night between Richard and Jimmy. As usual, we settled it Indian wrestling. Unfortunately, we were unable to get the third round in, so we still have a tie. Good job guys.

Great job puppies! Several of you got some love with a 5 round triplet including SDHP, Sit-ups, and Toes to bar. Good job and THANKS for your hard work. We had a few people scale the wod with modified TTB, or loaded Sit-ups. The great news is that we are all getting time on the GHD.

From here out, 20 GHD sit-ups may be substituted for the 50 loaded sit-ups.

Thanks for another great day at CFSF. Thanks for all the super strong efforts and fuel.

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