Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Squat Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch

WOD: 5 Rounds for time of –
30 reps, 2 pood Kettlebell Swing
30 Burpees
30 Glute-Ham Sit-Ups


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* This Saturday, your choice:  1) 10k run on the Pathfinder or 2) Normal 9am class at CFB
If you opt to run, meet at the Wesleyan Church parking lot off Price Rd at 9am.