CFT Standard Warm-up and Mobility then Kettle Bell Drills  STRENGTH: Push Press 1 x 10 @ 60% 1 x 10 @ 65% 1 x 10 @ 70% 1 x 6 @ 80% WOD: 3 RFT~ 25 KB Swings (70/53#) 15 C2B Pull-Ups “Pain vs. Injury”  1970-01-01

In 2.5 hours, one HUGE house was built….  3 built the basement (Carol, Meat, and Cathy) 4 built the main floor (Salid, Mel, TEO and Davey) 3 built the upstairs (Terminator, November and Marge) Steve… these 4 years will hopefully go by fast then hurry back to Michigan. The Army is lucky to have such

CFT Standard Warmup Skill: 10 Minutes to Work on a Weakness WOD 1: EMOTM 5 Minutes~ 5 Heavy Power Cleans Max Reps Pullups WOD 2: For 20 Minutes~ Row 250m Every 2 Minutes Extra Credit: 10 Minutes More of WOD 2 1970-01-01