Warm up: 2x 300m Row
Wod: Choose 1 of the following Open Workouts
Cool down: Time = 20 min – your Amrap
10 Push ups
30 sec Plank Hold
5 Strict pull ups
30 sec plank hold
This gym is AMAZING! … I have not felt as strong as I do today since I was in my teens and was working out daily. Thank you CFVOM!
VOM Cross Fit has been the greatest gift to me. I wish I could gift the tallents of the trainers at my gym to everyone. They are unbelievable!
Amber W., Sonoma
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