12/2
***CFR Christmas Party, Saturday, December 6. 6pm-10pm
**Sign up sheets for sides and desserts are on the desk.
Bring a chair.
BYOB
A. Take 15 minutes to complete 4 sets of the following
A1. Weighted Strict Supinated pull-up x 3-6 reps (cap @ 60 seconds)
A2. Tall kneeling arnold press x10 reps
A3. Kb side bend x10-15 reps/side
B. 3 minute AMRAP
24 Double unders or 45 single unders
8 Double kb/Db s2oh @ 50#/35 per hand
6 burpees
rest 1 minute
x3 sets
*goal is SAME number of rounds and reps each set