Wednesday 11-28-18

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

WOD

Strength/ Skill

EXTENDED WARM-UP 

5-5-5-5-5 Deadlifts

Build each set starting light and ending above your workout weight.

Workout

FOR TIME

30-20-10

Deadlifts (225/155) | (185/125) 

60-40-20

Sit-ups**

**GHD if available or able

COOLDOWN

:30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch Kneeling Hamstring + Calf Stretch