warm up: 4×20 yrd ladders
wod: 0-5 amrap, 5-10 emom, 10-15 amrap, 15-20 emom, 20-25 emom
amrap: 10 t2b, 10 yrd OH lunge R w/db 50/35 , 10 db step up 20/15", 10 yrd OH lunge L
cool down: 100 sit ups
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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