Warm-up:

500m Row

10 Banded Pull Apart

10 PVC Complex

6 Scorpion

Lunge Complex

Wall Squts

Wall Angels

Strength:

Push Press 5@75%, 3@85%, 1+@95%

WOD:

WOD:

15 min AMRAP

15 DU’s “sub bar hop not singles”

10 Deficit Push-up 2″/1.5″

5 Push Press 135/95

Remember that that there will ONLY be an 8am WOD this Saturday because we are going to support our folks competing at the Fix4ThsDay RAID at CF Ultimate. If you can fit it onto your day come out and support CFW.