:30 each side Suitcase Carry- kb or db (each side)
:30 each Side Plank (each side)
4 Rounds
**Take 5-10 seconds to transition, but overall this should be about 10 minutes.
Go heavy on the Suitcase carry.**


10 Pull ups
15 Sit ups
30 Double Unders
15 min AMRAP

DRIVE 5:30 @ CFH

10 DB Push Press
10 Cal Row
10 Goblet Squat
10 Cal Ski

24 Minutes

***Save the Date***
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 24th to 31st – Schedule Adjusted for the Holidays