NOTICE
All children must be signed in by their parents, even if they are not participating.
And NO MORE UNATTENDED CHILDREN IN THE OFFICE. We cannot afford to replace brand new laptops.
The 7pm class watching 13.5 in horror.
TONIGHT IS THE LAST NIGHT TO SIGN UP FOR CF4CF
WOD
Mobility
5 min of Front Rack Mobility
5 min of Pullup (Glide Kip or Butterfly Practice) – Do NOT overdue it!
Fitness/Performance
Run 1 Mile for Time:
*Rest 2 Min
2 Rounds for Time:
10 Ring Dips
20 Air Squats
30 AbMat Back Extensions
Competition
Recovery Day
24 Hour Mobility AMRAP
15 min of skill work for 13.5