WOD 2/23

Buy In/Cash Out
3×8 DB Extensions
3×8 Side Bends (One DB)

3 Sets
Powell Raises x10/arm @30×0
Split Squats x10/leg @30×0
External Rotations x6-8/arm @30×0
1:00 Rest
*Transition straight into each movement

then…

7 Rounds
200 M Sprint
7 Russian Swings (24K, 16K)
7 Abmat Sit-ups (hands above head)

Success is simple. Do what’s right, the right way, at the right time. -Arnold Glasow

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Announcements:
-IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)
-CFA Ladies’ night will be Tuesday, March 1st at 7:30pm at Little Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.  Here is more information.