25.1
Congratulations to everyone who completed CF Open 25.1. We still have a few athletes who still need to complete 25.1 or if you still want to redo 25.1, you must complete the WOD and submit before 6 pm on Monday. There is still time for you to complete the judge course if you want to earn points for your team.
This week’s theme will be Dress in your favorite Decade.
Today we will complete the CEC with the final WOD and weigh ins for anyone who survived the 6 week challenge
Take a look at the whiteboard in the recovery room for the sign up for Dodgeball this Wednesday at 7 pm. Stand Firm will sponsor a team if we can get 8 participants. This is a fundraiser for Pet Pals.
WARM UP
Row 500
10 Good mornings with PVC
10 Air Squats
10 Push Ups
Dynamic Stretch and warm up for the WOD
WOD
13 Min AMRAP
Row 750/650 then
20 Sit Ups
20 DB Snatch (50/35)
20 DB Squats
STRENGTH
Deadlift
10 empty bar or light bar
(8)5 touch and go
(3) 10 Reverse Hyper
ICING
Jefferson Curl 20
DU/Crossover practice
Take the Judges course