Pumpkins and PRs at CF Reconstructed - Come support Shannon and Steph!
10/24 - $15 for wristband (BBQ only)
https://www.facebook.com/events/413775665491184/
WARM UP
Walking Lunges
Air Squat
Down Dog
Pass Through
Push Ups
Pull Ups
Sit Ups
BUY IN
10 minutes to find a heavy
2 position clean (floor, knee)
Immediately following:
1 set at 95%
SKILL
Muscle Clean + Tall Clean
3 sets of (3 + 3) light
WOD
4 RFT:
5 squat cleans 155/105
10 burpees over the bar
CASH OUT
2 rounds
50 walking lunge steps
25 sit ups
MOBILITY
lacrosse ball scapula
RESULTS
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