REST DAY/ MAKE-UP DAY / SKILL DEVELOPMENT

9AM: On-Ramp Make Up Class

1PM: CF Kids

COMPETITION TEAM:
Warmup
Turf Work
3 Rounds down and back
Sprints
High Knees
Grape Vine
Butt Kicks

Comp WOD
4 Rounds
10 KB Snatch each arm
10 Med Ball Pushups (left-middle-right = 1)
10 KTE
10 Deadlift 225/155lb
10 Pullups
50 DU

ENDURANCE TEAM:
Group run leaving the gym at 7:30
10.5 Miles Run.
Last long run before Hyannis!!