A BIG HAPPY BIRTHDAY

TO PAVNEET AND GRIFFIN……..FROM EVERYONE AT CFSS WE LOVE BOTH OF YOU RASCALS, LET’S SEE HOW MUCH YOU LOVE US AFTER YOUR BIRTHDAY BUMPS!!!

GRIFFIN 2X TO 16TH AVE AND BACK PLUS “KAREN”

PAVNEET 1 X TO 16 TH AVE AND BACK PLUS “MINI KAREN”

warm up 2x

25 Hollow Rocks 15 Reverse Hollow Rock (superman position) 10 Ring Row 5 Inchworm Walk + Push Ups Good Mornings with bands x 10 reps then One set of: Overhead plate Walk x 100 meters STRENGTH – 14 min Time Cap Squat Clean & Jerk 3 x 3 @ 50% 3 x 3 @ 60% 3 x 3 @ 70% WOD For time: one barbell per athlete 20 Deadlift (135/95) Run 400m 12 Deadlift (185/135) Run 400m 8 Deadlift (225/155) Run 400m 4 Deadlift (275/185) Run 400m For time: one barbell per athlete 20 Deadlift – MW Run 200m 12 Deadlift – MW Run 200m 8 Deadlift -MW Run 200m 4 Deadlift -MW Run 200m