General Warm-up:

1000m Row/800m Run

Group Mobility

Benchmark “Cindy”

20 min AMRAP of:

5 Pullups
10 Pushups
15 Squats

Look at all these reasons WMCF kicks ass!  I am so proud to work with such an amazing group of athletes!  Keep up the good work.  Now go fill the board back up with new awesomeness!