2014_04_04CFM-AdPhotos-9227

Thursday: 10:00 AM and 4:00 AM ONLY
Skill:
20 Min Volume Work
Pick two movements and dedicate 10 Min EMOM to each.
Complete 1-5 reps of one of the following
Rope Climbs, Pistols, Pull Ups, Double Unders, Muscle Ups (Bar or Ring) Free Standing Handstands Or Bounding Box Jumps
WOD:
Level 3 Advanced:
Row OR Run 5 K
Level 2 Intermediate:
Row3K OR Run 2 Miles
Level 1 Beginner:
Row OR Run 1600M