Please join us this morning for our weekly free Community WOD. Come and check out CFGB, I promise you won't regret it (your legs, butt, core and a few other body parts may question your decision though:) Seriously though we got some great coaches and a great workout for you so please come on in.
1.) "SSgt Grace" The "CORPS" WOD
For time 10 sets of 10 Clean & Jerk
Sets 1 & 2 135/95lb
Sets 3 & 4 155/115lb
Sets 5 & 6 175/135lb
Sets 7 & 8 155/115lb
Sets 9 & 10 135/95lb 2.) 5 rounds 10 Reverse Hyper 10 Bent Over Dumbbell Row 10 Banded Twist 3.) 3 minutes per Right Shoulder Lacrosse Ball Smash/Left Right Pec Smash with Supernova/Left Right Lat Foam Roll/left Thoracic Foam Roll Note: do this.