Warm Up: Ladders 4 x 20 yard KB Warm up
Skill Work: Turkish Get Up 1 x 10 alternating
WOD: 20 min EMOM
1. Airdyne 45 sec Cals
2. KB Swing 15
3. Box Jumps Max 20"
4. Strict Pull Up 4-8
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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