Happy Mother’s Day to all of our CFDC moms, grandmas, and moms-to-be!

Warm Up
3 Rounds
6 Pause Squats
6 Jump Squats
6 Alt T Push Ups
6 Rev Hand Spider Lunges

Skill (16 Minutes)
4 Rounds
2 Wall Walks+10 Alt Shoulder Taps
5-8 Hinge Rows
5 Hollow Raises+10 V-Ups+15 Hollow Rocks

Met Con

Prep (10 Min)
1×5 Front squats+5 Push Press (bar only)+ 6 Alt DB Snatch
1×10 Thrusters (bar only)+6 Alt DB Snatch
2×5 Thrusters working up

AMRAP 15
10 Thrusters (M:95 W:63)
15 Push Ups
20 Alt DB Snatch (M:50/W:35)
15 Push Ups

Mobility
2 Rounds
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
1 Min Single Leg Flexion/side

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