Couple Things:
1) Central Florida Throwdown – we will be CLOSED on Saturday September 26th (that’s this coming Saturday) as we go out to support all CFG athletes competing in this local competition – https://www.facebook.com/CentralFloridaThrowdown
2) Women’s Self Defense Class – we are hosting a 90min class on Saturday October 3rd from 9-10:30am. Space is limited to just 30 participants. Click here to reserve your spot.

*********************************

 
A. Skill:
10min EMOM –
a) Odd Minutes – :30 HS Hold or HS Walk Practice
b) Even Minutes – :30 Double Under Practice
 
B. MWOD:
Lat Foam Roll – 2 x 45s ea side
 
C. WOD:
For Time:
Run 800m
40 Ring Rows
40 Hand Release Push-Ups
Run 800m
 
*Notes:
1) RX+ will do 20 muscle-ups
2) If doing ring rows, move your feet forward to the point where you cannot perform more than 5 reps without failing
3) Partition ring rows and push-ups as desired
 
D. Post-WOD Recovery:
Lat Stretch – 2min ea side