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.