CFF Bar Crawl - Downtown Frederick - December 19th @ 6pm. Contact Coach Kara for details via Facebook.
Strength: E2MO2M for 20 minutes do 3/arm One-Arm Dumbbell Chest Press + 4 Decline Push-ups with feet on a 20" box. Increase load.
21-15-9** reps for time of:
Sumo-Deadlift High Pull (95#/65#)
**EMOM do 3 V-ups