Friday 170922

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Saturday Schedule:

7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:

A Alternating, 5 working sets

A1 Front Squat, 5-5-3-3-3 reps
A2 ring rows, max rep @3030

Reminder: 3 down, no pause, 3 up, no pause.

CF Open WOD 11.1 and 14.1

30 Double Unders  or  Scale 50 singles
10 Power Snatches  75/55

Cool Down