The SFXF Family wants to welcome Collins and Callie into the fold. Congratulations Mary and Dan.
WARM-UP:
400m Run / 500m Row
3 Rounds of Cindy
Dynamic Stretch
STRENGTH:
Deadlift
10 8/40 8/50 6/60 4/65
WOD: RAT RACE
15 min. AMRAP
200m. Run
10 Thrusters 115/75
250m.Row
10 Thrusters
15 Calorie Bike
10 Thrusters
Start at Run, Row or Bike then stay in order as listed above.
Score is total Thrusters completed.
ICING:
KOT – Tib Raises 20 reps
10 Burpee Broad Jumps 4’/3′