SecFor

Sunday Feb 16 2020


Thank you to everyone that came out to the community WOD yesterday, it was great to meet/see you all! If you’re looking to hang out at CFGB a little more often contact us about the first step in doing that, On Ramp. On Ramp starts anytime. 
Have a great Sunday. 

1.) SecFor
10 rounds
21/15 cal Assault Bike
10 Kettlebell Swing 1.5/1 pood
Rest 2 minutes
**Choose 1 extra credit to complete in class if time allows**
2.) Strict Press 5-5-3-3-1-1
Note: just working up to a session 1rm but if it’s feeling good do your thang.
3.) 10 minute EMOM
Odd: 20 banded Ring Dips
Even: 20’ Double Kettlebell Overhead Lunge, light
Note: the banded ring dips should be relatively fast, really concentrate on fluid movement hitting bicep on bottom and locking out on top. 
4.) 10 total reps of: Floor->High Hang->Pause 3 sec.->Floor->Snatch
5.) 3 rounds
5 Slow Parallel Ring Rows (3 sec up->3 sec down)
15 Reverse Hyper
Note: i am not seeing nearly enough people use the reverse hyper, if you don’t know how ask and if not, one of these days in class we will review


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30:27. Dead the rest of the day.
Team WOD w T. Fam
☮️☯️🕉Thanks for coming in y’all!! ☮️☯️🕉
33 something
😨