Ryan gets most improved on the jumprope

Amrap 7mins
10 Kb deadlifts
10 Push-ups
20 Jumprope

Deadlift form and extended warm up for wod.

4 Rounds For Time:
6 Deadlifts (315, 215)
12 Ring Dips
40 Double Unders

Freshie WOD
Amrap 15
6 Deadlifts
12 Ring Dips/ Paralette dips
40 Jumprope

*Remember tomorrow we are closed. Take a rest day or do the Scenic Cruise aka run the back shore…coordinate with other CFCA-ers via the facebook group.  Looks like we WILL be running classes Friday AM…Regular schedule of (6:30, 8 & 9). Sorry no PM express class but the WOD will be something that can be done at home for the super motivated folk. 

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