THU26JAN2017

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Just in time for this year’s CF4CF, we were surprised by the CF Foundation with this award. Very grateful to be associated with such a stellar organization!

WOD

Mobility
Forearm Smash w/barbell 2 min each
Quad Smash w/ barbell 2 min each
Banded Shoulder Stretch 1min each

Strength
4 sets:
60 sec. Plank hold (weighted as able)
15 GHD Hip Extensions

Conditioning
In teams of 3, rotate through the stations for AMRAP in 12 minutes:
15/12 Cal Row
30 Double Unders
Rest

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