Work up to a Heavy Single
10 Pull Ups
20 KBS (53/35#)
5 Strict Pull Ups
20 Russian KBS (70/53#)
10 Hang Power Snatch (95/65#)
10 Bar Over Burpees
*ALL groups have a 400m run “buy-in” at the start of this WOD.
This Saturday is Community WOD. Friend friendly workout at CFW at 8:30am.
Next Thursday is our Thanksgiving Grace WOD! We’ll have ONE CLASS next Thursday at 6am.
Saturday, December 12th is our CFW Christmas Party. It’ll be in the evening. More details to follow but save the date.