5/13/14

ricky

*Hold the bottom of a squat for two minutes.

SKILL:

Dips 5-5-5-5-5
After each set do 5 inverted burpees

WOD:

AMRAP in 10 minutes:
5 Deadlifts (225/155)
10 Strict Burpee Box Jumps (24/20)
*at the bottom of every burpee you must do a strict push up

CASH OUT:

Hold the bottom of a squat for two minutes.
Accumulate 90 seconds in an L-Hang

We have some upcoming schedule changes.  Starting next Monday, May 19th, we will be changing the 11am class to 11:30 on weekdays (Saturday class stays at 11:00.) We will also be adding a 5am on Mondays, Wednesdays, and Fridays! (We will still have 6am Monday through Friday.)

This Saturday, May 17th, is Coach Burt’s last day to coach at CFMC.  Come join him in a going away WOD at noon on Saturday! After that, we will all be heading to Mark Beaty’s house for a going away pool party.  Everybody is welcome!!

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