Row 500m
Bandy hamstring
5 chin-ups
10 air squats

WOD: “White” (Hero WOD)
5 rounds or 30min
3 rope climbs (scale w/ 5 pull-ups)
10 toes to bar
21 walking lunge w/ plate overhead
Run 400m



Reminder: CFSWP Annual Holiday WOD/Potluck is Sunday, Dec. 22nd at 4:00pm. For those in town join us for a fun afternoon. The WOD starts at 4:00pm, all levels welcome. Bring a friend to watch or join in on a scaled version of the work out. After the workout stay and join us for a paleo potluck (bring your favorite dish and white elephant gift- under $20.00 -optional but lots of fun) and toast.

#Community #CF #FUN


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