Announcements

Happy 2 year anniversary Karina!
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QOD: "Hardships often prepare ordinary people for an extraordinary destiny."
– C.S. Lewis

CF Pre-Game

Coach Led: Mobility

Then...

3 Sets:

10 Squats on the wall (Squat Therapy)

10 Overhead Squats w/PVC (close grip)

Banded Lat & Tricep stretch, 30s each


Skill

Dumbbell Squat Snatch:

CF MetCon - 07/11/2018 - CF MetCon

15:00 AMRAP:
5 Squat Snatch, left arm 50/35#
5 Squat Snatches, right arm 50/35#
50 Double-unders

Unloaded Warm Up

3RNFT:
150m Row
10 Super man
10 Hollow body
10 KB deadlifts
10 Cerratus crunch

Unloaded - 07/11/2018 - Unloaded

18 Min AMRAP:
500m Row
30 Back ext
30 Sit ups