warm up:
5:00 min of “Farmers & Lumberjacks”
2x Becks Burpee Relay
skill:
bar hangs (with active shoulders who can hang the longest?)
handstand holds (partner and wall)
WOD:
For Time:
row 400m
50 jump rope
40 mountain climbers
30 jumping jacks
20 log jumps (step up ok)
10 v – ups
Game & Healthy Snack
* Come out and Run the Muddy Oyster with CFOIB! CF Kids run at 11:00.