Warm up: 3 Rounds: 10 good mornings, 10 yd death walk
SWOD: 10 min EMOM – Deadlifts 5, 5, 4, 4, 3, 3, 2, 2, 1, 1
WOD: 3 Rounds for Time:
50 Step ups 45/35, 20/15"
40 Sit ups
30 KB Swings 24/16kg
Cool Down: 400m Run
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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