Warm up: 2x 10 Ring Rows, 10 yd Death walk, 10 good mornings
WOD: 24 min EMOM
1. 1-10 Strict Pull ups
2. 45 sec Lateral Step up
3. 7 Deadlifts
4. 45 sec Sled Push
Cool Down: 4x 25 Sit ups, 25 Speed Skaters
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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