Just a reminder for our social WOD this Friday at 6ish. We have a couple of photographers scamming to take some photos of what we do at CFPC so we can re vamp our website. Shine up to get sweaty!
Prep
Overhead prep
3x
10 Bar taps, 10 inch worm, 10 hollow rock
Strength
1 Snatch Drop EMOM for 5 min
1 Heaving snatch blance EMOM for 5 min
Conditioning
3 x 1 mile run
* If the weather is too crappy we will sub 1000m rows
Recovery
Samson stretch
25 Back extensions
Banded Pigeon 2 min per side
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