WOD 210524 - MONDAY

Box Announcements:

CFLS Memorial Day BBQ!!

When: Sunday, May 30

Where: YPAO BEACH PARK

Pavilions 1 & 3 near the Volleyball net and main pavilion

MEMORIAL DAY MURPH

MONDAY, May 31

Morning Classes Only

6AM, 7:30AM , 9AM

Box will be closed after the last heat

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WARM UP

Coach Stretch

Hips & Shoulders

3 RDS

100m Run

5 Scap Pull-Ups + 5 Hollow Swings

6 Lunge w/ Thoracic twist

6 Alt. Cossack Squat

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Skill / Strength

4 Sets

5 L/R KB RDL

5 Goblet Squat Press Out

Superset:

1 L/R Turkish Get-Up

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WOD

For Time

200m Run

50 Pull ups

200m Run

2:00 Rest

200m Run

50 Push Ups

200m Run

2:00 Rest

200m Run

50 Air Squats

200m Run

TC: 20 Mins

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Post WOD Accessory

50 Straight Leg Sit-Ups