I just wanted to give a shout out to our CFW nation and say thank you to all of you for being understanding about today.  It’s not everyday your sister graduates summa cum laude of all health graduates at Baker College.  And thanks and great job to those of you who made it in here early today to get your training in!  I’ll see you guys tomorrow and most likely Monday!

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SWOD- A) Shrugs 5×10
              B) Bent-over row 5×10
These are to be performed in succession without dropping the bar in between exercises.  Rest each time you complete a round of A+B
WOD-   AMRAP in 12 mins:
              15 wall ball
              15 box jumps
             15 abmat situps
            40 yd sprint

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