April 13, 2016 By CFSI Leave a Comment

Thursday 4/14/2016

A) Coaches Choice Warm-Up

B) 4 Sets:
Strict Ring Dip x5-8
Hollow Rock x15 Seconds
PVC Arch Hold x30 Seconds

C) 3 Rounds for time of:
400 Meter Run
14 KB Windmills (7 ea. arm) (35/25)
150 Ft Crab Crawl

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.