Mark your calendars for our CF Games Viewing Party on Sunday, July 26th!

WOD

Skills:
KB Overhead Squats and hip openers

Strength:
Overhead Squat
10-10-10-10 @ 60% 1RM

Metcon:
4 Rounds:
Round 1/2:
20 Ring Dips
Ladder Run (25/50/100m turnaround) – 350m total per round
Round 3/4:
10 Ring Dips
Ladder Run (50/100/200m turnaround) – 700m total per rounD
Time cap of 20 minutes

Bootcamp:
Partner WOD Day!