12.20.16

Christmas Hours We will be closed on Dec. 23-25th.  Enjoy family and friends.  Wod again Monday, Dec. 26th at 8,9 or 10am.

cfchristmas

Warm Up: 2:00 row, bike or jump 2 rounds 15 push ups 15 empty bar thrusters

Mobility Banded good mornings x 10 Banded clam shells x 15 Kossack stretch x 8 each side Scorpion stretch x 5 each side

Skill: Sumo Deadlifts 5 reps @ 55% 5 reps @ 65% 4 reps @ 70% 2 reps @ 75% 1 rep @ 80%

WOD 14:00 AMRAP 12 Push press 115/75 10 Box jumps 24/20" 9 TTB