Warm Up: Tabata Row, AS
WOD: Happy Birthday Rafaela
90 sec ON 30 sec OFF
A. 20 yard OH Lunge Plate + Max Sit Up
B. 15 Push Up + Max Burpee Box Jumps 24"/20"
Cool Down: 50 Arm Haulers
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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