WOD For John/Open Gym/Free Intro

John C WODSaturday May 21, 2016

Open Gym:8:00-9:30am Team WOD:9:30-10:45 Free Intro:11:00-12:00pm

WOD for John If you would like to make a donation we will be accepting and delivering to John at CF Rua, or you can donate via his GoFundMe page. Teams of 2-Follow the Leader 12 Rounds 3 Deadlifts 205/135/95 8 Box Jumps 24/20/20 step ups 13 Abmat Sit Ups with Plate 25/15/10 Every 4 min run 200 m

Skill/Strength: Deadlift 20 min to: Climb to a heavy 3

Warm Up: 400 m Indian Run then 5 min Cindy