5-8

Last day to order a CFO shirt or tank is this Saturday! Here is the link:

http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07egadui4813cd678a

Wednesday

Strict Pull-ups

5 max sets at whatever level you are at.

Ring rows

Banded

Strict

Weighted

“Work it Wednesday”

On a running clock

Min: 0-8

100 m sprint

10 kb swings

5 box jumps 24/20

:30 plank (accumulate)

Min 8-16

10 cal row

10 goblet squats

5 push-ups

:30 flutter kicks (accumulate)

Min 16-24

25 DUs

10 box step ups 24/20

5 kb or Db snatches

10 sit-ups