Monday 3-20-17

Great energy at CFW tonight! Lots of hard work going down! Way to go, guys!

If you still need to do 17.4 please make sure it’s done and entered by the 6:15pm class today!

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Dumbbell Thruster 5-5-5-5-5

You know it’s coming. I know it’s coming. Let’s be prepared. We’re going to open with this as a quick movement prep. This won’t take super long because we’ve got plenty more to do. After that we’re on to cooking your goose:

Assault Bike 30s intervals x4

In groups of 3-4 hit the Assault Bike for an all out 30s interval. Rest as needed between but not longer than 2m 30s.

Floor Press 3-3-3-3-3

Finally we’re going to find a 3 rep floor press heavy in the reaming time today.

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