In teams of 2:
3 rounds for time:
50 Synchro alt arm DB snatches (50/35)
50 Box jump overs (24/20)(STEP UPS=75 REPS)
50 Synchro Hand release pushups
50 DB step overs (50/35)
50 Alt arm DB snatch
50 Weighted step ups
50 Hand release pushups
50 DB step overs
Hellooooo. Its been a crazy couple days in this world of ours. Every thing is cancelled, Clorox wipes and toilet paper are the new currency, and we discovered no one washes their hands. Through all of that CFD will continue to be open as usual unless a mandatory shut down of everything is put in place. AS USUAL keep wiping off every thing after you used it, maybe twice for good measure. If you’re sick or have little ones who are sick maybe take a rest day. Use as much spray/wipes/soap as you want just please be sure to clean stuff off when your done. For your health and for everyones piece of mind. Might be a good idea to stay away from social media.
If you are scared to come in, I can write you at home workouts to do. Just let me know. Wash your hands. See you at the gym!