Monday Febuary 12, 2018

shirt

Today is your last chance to order a CFS 2018 Open Shirt.  Tank Top and T-Shirts are $25.00 Sweatshirts are $45.00 please send me an email if you would like one cfsnohomish@gmail.com

 

Warm up 

3 min  row or bike

3x

10 Kip swings

10 Scorpions

WOD

10min Time Cap

27-21-15-9

Wall Balls 20/14

DB Snatch Alternating 50/35

Rest 3 min

Then

10min  Time Cap

27-21-15-9

T2B

Air Squats

Rest 3 min

10 min Time Cap

21 Burpess over Box 24/20

9 Bar MU

15 Burpess over Box 24/20

7 Bar MU

9 Burpess over Box 24/20

5 Bar MU

 

16 thoughts on “Monday Febuary 12, 2018”

  1. 1. 130 reps; 20# DB; my face can attest to the fact that WBS were not my friend tonight.
    2. 6:35; did 9-7-5-3 T2B
    3. 58 reps w/ PUs for BMU

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