0500 and 1140ish at the Fred
Today is Lisa and Matt’s going away WOD! We will miss them fiercely here at CF89 and want to send them away right. Soooo with that in mind we let Lisa choose her last workout and here it is!
If you want shirts bring jo money. 20 bucks per for both style. We had a price change!
Work up to a 1RM Clean and Jerk!
The actual Julie track is:
5 rounds, 45 secs per station, of:
Row Calories Rest 15 secs
Wall Ball Rest 15 secs
Burpee Rest 15 secs
Kettlebell Swing Rest 15 secs
EMOM x 15
1 Clean +2 Jerks
Alt EMOM x 10
Weighted Strict Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Strict Bar Dip 3-3-3-3-3, using heaviest weight per set