Hit the Trail with CFDC!
March 8, 2016
Thursday, 3/10
March 9, 2016


3 Rounds of
5 Hanging Scap Retractions
10 Spider Lunges
5 Squat to Bootstrappers
Supine Scorpion
5 Dolphin Push-ups
10 Alt Dead Bugs

4 Rounds through of:

In 2 Minutes
Row 25/20 Cals
Max Reps Shoulder to Overhead in remaining time (M:95/75, W:63/45)

Rest 2 Minutes

In 2 Minutes
8 DB Renegade Rows*
Max Chin-Ups in remaining time

Rest 2 Minutes

* DB Renegade Row = Push-Up, Single Arm DB Row, Push-Up, Single Arm DB Row (opposite side)
– Score is total number of S2OH and Chin Ups completed

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