This weeks theme for Friday Night Throwdown is “Bro Rep” …

Heats sign ups start at 5:30pm

Dynamic Warm Up – Mobility Prepare for..

WOD: CF Open 19.4

For time:
3 Rounds:

10 Snatches (95/65)
12 bar facing burpees

Rest 3 minutes, then:

3 Rounds
10 Bar Muscle-Ups
12 bar facing burpees

Time Cap: 12 minutes

Cool down
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.


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