Thursday 11-8-18

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

November 17th and 18th, Gym Closed

WOD

Strength/ Skill

SKILL/EXTENDED WARM-UP 

3 SETS

:20 Ring Support

10 DB Renegade Rows

:20 Active Hang From Pull-up Bar 

10 DB Seated Press

Workout

6 SETS

5 Ring Muscle Up

15 DB Step-Ups (35|25)|(25|15),(24″/20″) 

200m Run

-Rest 2:00 between sets-