Monday:

WarmUp
Run or Row 400m
2 Rounds
10 PushUp
10 SupineRow

1) 4 Sets
PushPress x 3 reps
Rest :90
StrictPullUp x MaxReps-1
Rest :90

2) ForTime
50 KBS 24kg
25 HR PushUp
40 KBS 24kg
20 HR PushUp
30 KBS 24kg
15 HR PushUp
20 KBS 24kg
10 HR PushUp
10 KBS 24kg
5 HR PushUp

Cool
Roll
CFSWPortlandIndigo2 copy(1)

Last day to pre-order your t-shirt is Tuesday!Order sheets on the back wall by stereo.Orders will be in by Aug 1st.

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