3.23.2017


Lindsay in last year’s CFTP Lockdown
PC:Steve Arnoldus

*Don’t forget! Friday night 6:30 PM we have our final Friday Night Lights! BBQ and throwdown! Bring your family and friends and sign up for a side if you haven’t done so yet…*

WOD
3 Rounds
15 T2B
3 Squat Cleans 205/145
15 Cal Row

SWOD
“Pick your poison”
10 Minute EMOMS
EMOM#1
10 GHD Situps
5 Ring Muscle Ups

EMOM#2
10 Dumbbell thrusters 50/35
5 Bench Press @ 75%

EMOM#3
10 D-Ball over the shoulder 70/50
10 Ball Slams 50/30

EMOM#4
12/10 Cal Bike
12/10 Cal Row

SPARTAN
Run 3 Miles
50 Burpee Pullups

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