We will be collecting money for the CFSS family in need
for a
save on foods card, phone card and canned and
imperishable food items.
If everyone can donate a little this will go a long way.
Warm up
- 20 glut bridges
- 10 hollow rocks
- 10 supermans
- 40 fast high knees
- 10 single arm burpees , alternate arms
- 10 ring pulls
warm up and review cluster
Strenght
Incline Bench Press 5 4 3 2 2
20 glut bridges/ weighted on not
wod FT
21 clusters 115/85 – 95/65
3 Rope Climbs
15 clusters
2 Rope Climbs
9 clusters
1 Rope Climb
Scaled
21 clusters @ manageable weight
15 Ring Rows or 2 lying down rope climbs or 20 sec hangs
15 clusters
10 Ring Rows or 2 lying down rope climbs or 20 sec hangs
9 clusters
5 Ring Rows or 2 lying down rope climbs or 20 sec hangs