Skills: 9 min emom
Pistol work, ring row, single arm OH Squat
WOD: 16 min EMOM
2 Rounds (10, 12, 14,16, 18, 20…)
C2B Pull ups
then… Run 200m
Cool Down: 3x 10 strict T2B, 15 sec L-hang
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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