CFOH make sure you have your scores submitted tomorrow before 4:30PM so we can validate them. Once again great job on the first week of the open!

1) Every 90sec for 5 rounds

3 Full snatches AHAP

2)  12-14-16-18

KB Swings AHAP 

KB Lunges same weight as swings

800-600-400-200m run at the beginning and between each round



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720 SE Pioneer Way Oak Harbor Wa 98277