11/16/12 "Ralph"

-Written by KC

Can you feel the LOVE...

Lauren & Monica at the AllStar Round-Up finals

Workout of the DayKaili from CF AllStar & Katie Moore from CF Fifty at the Round-Up

Warm Up:

Lunging Dodgeball 3 min.(like regular dodgeball but no running, only walking lunges)

EMOM for 5 min.

4 Pull Ups

6 Kettlebell Swings

8 Squats

Strength:

Overhead Squat

1-1-1-1-1

Conditioning WOD:

"Ralph"

4 rounds

8 Deadlifts (225/175)

16 Burpees

3 Rope Climbs

600m Run