Warm-up:

750 Row

PVC Complex

Lunge Complex

Wall Squats

Strength:

15 Min Practice of

Pistols

HSPU

OHS

choose the one you suck the most at….

WOD:

10 Minute AMRAP

400m Run “Buy-In” only once at start….

-5 DL 225/155

-6 Pistol “3 ea leg”

-7 Burpee

Then Run another 400m at the 10 min mark for Time.

This Saturday there will ONLY be a WOD at 8am because most of us will be at CF Ultimate for the Fix4theDay Contest. So feel free to blow off working out, and come support the CF Dub Team. It willl be a lot of fun for all.