We hope you have had some great rest during the long weekend and are now ready to pick it up full speed again! This week’s WODs are a product of our coaches collaborating in our Coaches Hub last week – let us know how you like them? 
CCF Class
A) Strict Pull Ups @ 31X2-tempo, 5-4-3-2-1 reps
B) “CCF Beep Test”, Death by EMOM:
5 Toes To Bar
5 Box Jumps
5 Air Squats
When you can’t perform the reps in a given minute you are “dead”.
Advanced Class
Tapering week – kind of..
A) 3*Max Muscle Ups
B) EMOM5: 5-10 UB CTB Pull Ups
Rest 2 min.
C) EMOM5: 5-10 UB Hand Stand Push Ups
Rest 2 min.
D) EMOM5: 5-10 UB Toes To Bar
Goal is to have a high “low score”, aim high but don’t let a max effort start haunt you in the end.
After Party: 5*8-10 GHD-Sit Ups
Pre-WOD: Shoulder Distractions, T-spine with Band, Bully Stretch
Post-WOD: Skip easy for 3-5 min, pain ball Rotator Cuff & Pec Minor
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