Monday 20th

Warm Up
row 750m
10x air squats
10x good mornings
10x ghd
10x pull ups
10x toes to bar
1x rope climb

WOD

"Bear"

For time

30x Bear Complex

1 rep = Power Clean

            Front Squat

            Push Press/jerk

            Back Squat

            Push Press/jerk (from back)

RX: 185/115

B: 155/95

C:135/65

Way to Go Centurions, we had a Great turnout with Murph. Congrats to those of you who did it for the first time. Thank you for all of the donations, we raised OVER 400 dollars! Now we can have money when we need equipment repair and other things to purchase. Again thank you for all of your Support! 

CCF-FH staff