Beginning October 1 you will only be able to find our workouts on SugarWOD (Sign up here!). This will be for CTF members only. If you’re interested in individual or gym programming, please contact Craig at firstname.lastname@example.org. Thanks!
20 Hand Release Push Ups
20 DB/KB Snatch 50/35 (alternating arms)
Intention: Keep your body tight on the pushups. Do not “worm”. Keep the DB close to the body on the snatch.
Option 1: 40/25
Option 2: Weights of choice
Option 3: 20 pushups at sub of choice or 10 hand release push-ups. Weight of choice.
Advanced: 20 ring dips on the high rings. 20 C2B pull-ups.