10 strict ring dips
15 reverse hyper extensions
30 wall ball shots for time 20lb/10ft-M 14lb/8ft-W
Rest as needed between rounds, time only the wall ball shots. Record all five times. Use bands for assistance on ring dips if necessary, using minimal assistance.
WEEKEND UPDATE:
FRIDAY: Staci is having a Paleo/Zone Nutrition discussion with her Executive Fitness Program groups at 7:00pm at our original box in Lakewood. All members are welcome to attend. It will last 30-45 minutes unless you bombard her with questions.
SATURDAY: We are having shooting a short promotional video Saturday morning at 9:00am. Don't forget to wear your favorite CF Cleveland SWAG in case you end up on camera. Doors open at 8:00am for the Member WOD, get here by 10:00am to start your warmup. 11:00am Basic Intro Workout, first 3 visits are free.
***** Our 4th Annual Holiday Party starts at 2:00pm and runs until 5:00pm, Bay Lanes in Bay Village, OH. Free for members and their families. Food, drinks and all the bowling you can handle. there's talk about an after party nearby at the home of one of our favorite member-couples. Details available at the party.
SUNDAY: Open Gym, doors open at 9:00am and lights out at 11:00am. All members welcome. Please no guests or drop-ins for the Sunday session.
RESULTS:
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