Thursday, 4/19
April 18, 2018
Saturday, 4/21
April 20, 2018

Warm Up
3 Rounds
3 Rolling Split Straddles
6 Alt T Push ups
9 Band Pull aparts
12 Alt Bird Dogs

Every 3 Minutes for 18 Minutes (6 Rounds)
9 Strict Ring Dips
12 Hollow Rocks

Met Con 
For time (12 Min Cap)
24 Alt DB Snatch (M: 50/40/30, W:35/25/20)
21 Burpees over DB
18 Alt DB Snatch
15 Burpees over DB
12 Alt DB Snatch
9 Burpees over DB
6 Alt DB Snatch

*Scaling options:
Scale volume of HSPU or Dips to 3-6 Reps
Scale HSPU to SINGLE Ab Mat or 6 Seated DB Strict Press AHAP
Scale Dips to Bar or Box


Lift Off Competition – hosted by CFDC and DCW

Saturday, April 21st from 2pm to 4:30pm @ U Street Location

E-mail Emily at to sign up and for more information

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