Warm Up: 3 sets 10 Good Morning 10 Air Squats
SWOD: 8 min EMOM- 5 Deadlifts
WOD: For Time
100 Cal Row
Rest 2 min
50 Thruster 95/65
Cool Down: 50 Sit Up
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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