More capacity rowing and midline work on then menu today. For those of you who have never heard of the CF Open the coaches will be talking to you about registering in a few weeks. Your CF  journey will gather momentum and your fitness will go to the next level. Undoubtedly.

Strength 

5 Rounds of :

CG DL + High Hang SQCLN
+ Hang SQCLN + Squat Clean*
Rest 1:00 between sets
*build
WOD
” Sabotage “
Row 500 m
then
3 rounds of :
15 Hang Power Clean (42.5
15 Push Press
then
Row 500 m
For time
FINISHER
50 GHD Sit Up