The lovely Isabel Pereira also celebrates 5 months of CFN membership this week!
In 10 mins in pairs:
Build to wod weight
Part 1: to be done 30 mins before class
6×2 Front squats
Part 2: 10 mins after the wod complete:
*hold a wall ball for the GHD if 20 is easy for you but must be unbroken. For the ring rows elevate you feet onto a bench and touch your chest to the rings at the top of each rep.
HERO WOD Saturday! ‘Gator’:
8 Rounds of: