PR WEEK …… LET’S MAKE SOME NEW PERSONAL BEST THIS WEEK, STARTING WITH ….….

PHAE BIRTHDAY SLED PULL!

Happy Birthday Phae, you are truly one of those people everyone needs in their life!  True inspiration and always want the best for everyone. Royal, reliable  and super motivating.  We all thoroughly enjoy you at CFSS and I truly am so happy you are a big part of our team and family.

Warm up

Rachel surprise up 

STRENTGH 20 min.

Bench press 5 4 3 1 1 1 …3 attempt at your 1 rm use a push sets to determine rm.  alternate 10 V sits using dowels

WOD Amrap 20 minutes

Use the same DB for all moves  8 ps bottom up lunges, knee unload on floor use a bench to start  8 ps renegade rows 8 ps using row weight,  Burpees MB run to 16 ave/ row 400   rest 1 minute or not