November 20, 2015 By CFSI Leave a Comment

Friday 11/20/2015

A)3 Sets of:

Kettlebell Wind Mill x5 each arm
Wall Squat x8
Jump Rope x30 Seconds

B)For Time

21-18-15-12-9 reps of:
Shoulder to Overhead (135/95)
Back Squat (135/95)
Run 200 Meters

Filed Under: WOD

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Great job everyone keeping our facility safe. Just a few quick reminders:

Be sure to complete the COVID-19 online survery before you come to class.
If you feel even the slightest bit sick, please stay home. You can zoom a class or do some recovery work but please DO NOT chance anything.
We know it’s hard but try and keep your mask completely covering your nose and mouth at all times when you’re in the box. Remember, Gators and Masks with valves are not permitted.
If you have any questions or concerns about programming, the box, etc. please see a coach.