December 30th, 2014

043

Awesome photo of Blake and his Kiddos at our CFK Kids Xmas party!!

Today’s WOD

Ring Dips – 5 min EMOM 5-10 reps

5 Rds – Alter the order per set:

– 400m row

– 20 KBS @ 1.5/1.0

– 10 Burpees

– 20 Sit Ups

– 10 Power Cleans @ 135/95

– 20 DU’s

Rest 2 min b/t sets

Trainer’s Tips:  change the order in which you perform the above workout for each of your 5 sets

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