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September personal records:
Our first months PR board is done and there is really great gains to see as a coach and the head of programming at CFD

September pb’s.
julia-75kg 2 round max
Maddog – bench 3rm -115kg
Elain – Squat 5rm – 40kg
Albert – bench 3rm-85kg
Cri – grace @35kg – 3.25
Ann- grace @27.5-3.54
michelle-grace@30kg-3.00
lili-grace@23kg-4.06
conor-grace RX-3.45
marcus G -front squat-62.5KG
Alan h-front squat-62.5
paul t -grace-rx 4.12
cona – front sqaut – 3rep-92.5
julia-back squat5rm-40kg
byrno-dian-4.50rx
lil-claen+jerk-3rep-45kg
conan-o/h squat 3rep-45kg
marcusg-deadlift-90kg
julia-powerclean-42kg2rep
bob-powerclean-90kg2rep
lili – powerclean-32.5
anne-powerclean-38kg
anne-wtd pull up -10kg
conor-ohs sqaut-3rep80kg
-powerclean2repmax 95kg
– helen-13.59RX
Conan- powerclean3rm-85kg

Workout of the day:
A Back sqaut
5,4,3,2,1
B Ring dip 3-4×4 rest 1.30
B1 GHD raise x 4 12-15 20×0
+
run 800m for time

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