Wednesday, December 9th WOD

IMG_2638

Need ideas for holiday gifts?  Look no further!  How about some cool CFBF gear and/or gift certificates?!?!  Tanks, tees, beanies, oh my!!!

Workout for Wed. 12/9:

Warm Up –

Jump Rope Medley

Then…

3×10

Shoulder dislocates with PVC

Scap Pull Ups

Ring Rows

Skill –

Muscle Up Work

WOD –

1K Row

then

AMRAP 10 mins

200m Farmer’s Carry

10 Pushups

then

1K Row

Speak Your Mind

*