WOD 01-08-2015

AMRAP 14 min.
10 box step ups w/ plate 45/35# 24/20″
12 KB Swings 53/35#
14 Double Unders

Skill: 30 ring dips
Mobility: 3 drills from the squat chart

The CFR Nutrition Program will be kicking off on the 19th. We will have a pre-event seminar on Saturday the 17th at 10:00 am for all who plan on participating. More details to follow.