Thursday October 19, 2017

01
Apr
Written by admin

CFT Standard Warm-up then Pick a tire of choice and flip from one end of the building & back
  WOD: 4RFT~ 15 1-Arm Dumbell Snatch each arm (40/25#) 15 Med Ball Clean/Wall Ball Complex  (20/14#) *Perform a med ball clean then extend into wall ball shot at targets of 10'-men/9'-women. Let ball hit ground allowing you to MBC into the next rep.
1970-01-01

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