Final Games WOD has been posted. CFR will be hosting the final WOD this Satruday. As always, ensure you are at the gym by 0900 and ready to go by 0930. Warm up and demo will be given. Any questions contact CFR.
Ph I: Weighted Pull Ups
3-3-3-3-3-3-3
Ph II: For Time
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed
Ph III: Active Cool Down
Pick a skill then work for 15 mins - Butterfly pull up, HSPU, Muscle Up, Double Unders,etc...
sampson stretch 4 rds @ 90 second holds
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