WEEKEND NEWS
Saturday
9:30am – Free Community Workout
Sunday
10am – The Hero Course at CFCP
dynamic movement prep
Group warm up
Skill
For quality
3-5 Rope climb ascents
3 minutes of plank.
Strength
Deadlifts
3-3-3-3 start work sets at 60% adjust by feel
Wod
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Mad mobi
Knee on the wall
Roll calf bb
Press ups
Thoracic ext