March 22nd, 2017

 Welcoming our new GF crew to CFK 🙂

From left to right: Kelly, Mallory, Kelly, Gillian, Brad, Roslyn, Krystle and the Dude with the beard

Today’s WOD

A1. Strict Press x 7-9 @ 70-75%, rest 1 min

A2. Bent over Rows x 8-10 reps, rest 1 min x 4

+

With a partner – perform 3 rounds for time EACH

P1- 250/200m row sprint

P2- Plank

Notes: set up 2 bars for A1/A2, keep tempo on bent over rows @ 31X1

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