BOX ANNOUNCEMENTS
CFLS 8-YEAR ANNIVERSARY PARTY @ COFFEE SLUT
WHEN: SATURDAY JULY 31ST AT 5:30 PM
LIVE BAND AT 7:30PM
BEER AVAILABLE FOR PURCHASE
WARM UP
Coach Stretch
Shoulders and Lats
3 RDS
5 R. KB Swings
10s Dead Hang + 5 Scap Pull Ups
6 Alt Bird Dogs
5 HRPU
Skill / Strength
8-6-5-5-3-2
Bench Press
increasing weight
Superset:
5 mixed grip pull up
scale: band assisted
WOD
15 - 9 - 6
Hang Power Snatch
Burpee Over Bar
RX: 95/65#
TC: 9 MINS
Post WOD Accessory
50 Hollow body flutter kicks