• Chris Cannon

First Fridays On Fire


Warm:

10 Supermans

10 Toe touches

100 m arms only on the Rower

X4 Alternate between arms only and legs only every other Row

Strenth:

Hang Snatch 8 EMOM

5 Hang snatches @ 75% of 1 RM

WOD

Helen

3 RFT

400 m Run

21 Kbs Rx- 55/35 F- 44/25 L- 35/18-

12 Pull up


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