Brian K. has been with CFSWP for almost 2 years and is celebrating his birthday this Sunday. He invites the CFSWP community to join him at the team wod this Sunday for some fun. If you have never tried a team wod, now is a great time. Post Wod let’s continue the fun and celebration at Dick’s Kitchen in NW Portland at 4:30. (Paleo friendly).

#community#fun

Thursday:
Powering it up!

WarmUp
Run or Row 400m
BandyHam+QuickHip
3 Rounds
5 FrontSquat (BB)
5 PullUp

ForTime
15-9-6
PowerClean (@55% of 1RM or 135/95# whichever is less)
RingDip
Rest 3:00, then
15-9-6
Thruster (@55% of 1RM or 95/65# whichever is less)
PullUp
Rest 3:00, then
15-9-6
DeadLift (@55% of 1RM or 225/155# whichever is less)
HSPU

Cool

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