Wednesday, April 26, 2017

Thursday - Birthday WOD - Big Joe



Happy Birthday Big Joe. You are definitely a big presence in our gym. You make everyone laugh and work harder every time you are there. We are so very excited to have you as part of our CFS Family. (Oh, and thanks for bringing Jake too)  

Group warm up:
Hoover Ball (15 mins)

Strength:
Front Squat 5-5-3-3-3
start at 50% of max and add weight each set

Metcon:
“Joe”
10 Rounds for Time:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Pull-ups
28 Double Unders

*Scale rounds as needed * 35:00 time limit

OT
8 mins of conversational speed jogging

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