Most Recent Benchmark WOD was DIANE on Mar 16,2018 (7 days ago)

Thursday Aug 13,2015

warm-up add ons: CFNA Warm Up #1SWOD: Back Squat 3x5SWOD: Front Squats 3x5SWOD: overhead squat 3x5step-up, box jump, broad jump

CFNA Warm Up #1

warm-up add ons: No Results Tracked
This is the add on warm up, done prior to class and group warm up.

Complete 2 full rounds

200 M run
15 Air Squats
10 Push Up's
5 Pull Up's Strict
30 second plank
200 M run

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