Thursday 1.9


A.

4-5 sets:

Tempo Bench Press x 6-8 (3 sec. negative)

Single Arm Renegade Row x 8-10 each side


B.

“CFG Open wod 15.5”

For time:

27-21-15-9

Calories Row or Bike

Thrusters (95/65)


C.

Cash out:

3 sets of GHD sit-ups x 10-20 reps