Wednesday 12-14-16

Bring a friend day, TOMORROW!
ANY friend, ANY class!

GROUP WARM-UP:
4 rounds – :15 each
Jumping Jack – air squat
Push up – Jumping alt. Lunge
then 4 rounds – :15 each
Plank – Superman
Side plank – Side plank
then Tabata :20/:10 x 8
Sit up

CONDITIONING:
OTM 10 minutes
10 Chest to Bar pull up
2 Burpee

WOD:
CF Games OPEN WOD 11.1
AMRAP 10 minutes
30 Double Under
15 Power Snatch #75/55

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