Monday, October 22, 2012

2012-10-197936At the double under seminar

Workout of the Day


Before Class or In Warm up:
Spend 3 minutes doing fast single step jump rope 
5X forward roll 

Power Snatch EMOM for 12 minutes

3 rounds for time:
7 squat snatches (145/95 lbs)
14 Toes To Bar
21 Wall Balls (20/14 lbs)

Notice:  We will not be closing and going over to CF East Decatur Wednesday evening for the Barbell 4 Boobs fundraiser workout.  Instead we will do the workout and fundraiser at CF ATL.


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