November 29, 2015 By CFSI Leave a Comment

Monday 11/30/2015

A) Row 500 m @80%
+
Box Jump w/ Step Down x10
Wall Squat x10
Spider Lunge x10

B) 5 Sets
Front Squat x1 @ 37×1
+
2 Set
Front Squat x1-2 @90-95%

C) 6 Sets
250 m Row
rest 1-2 min

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.