Super Proud of Rachel Hendry for  doing her very first

Provincial and taking home the bronze.

……Way to go Girl….We are

so fortunate to have you at CFSS.  Enjoy your Victory.

 

Warm up 

• 10 seated shoulder openers
• 10 bridge shoulder openers
• 5 inch worm with push up
• 10 cross moutian climbers
• 2x duck walk 
• 10 goublet squats 
• mobility hips and pecs

Strenght  choices do both Strength option and no wod or 1 and wod

• Bench press 5 5 5 5 5
• ME pull up

or

• Back squat
• ME HSPU

WOD
“Columbines” 15 min AMRAP
For time:
5 – 10 – 15 – 20**repeat
Deadlift (185/135)/MW
Wall Ball (20/14)/MW
**perform 25 Double Unders after each round/100 single skips

ACCESSORY
3 Sets:
5 MB Halo jumps in Each Direction
50′ each arm Bottom’s Up Kettlebell Walk
10 Goblet Squats increase weight each set