WOD 2/24

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

16 Minutes on the Minute alternates each minute
1-3 Muscles=ups or Muscle-up Transitions
2 Max Weight DB Box Jumps (24″, 20″, step down)
*Post DB weight, and notes to comments

then…

5 Rounds
:90 AMRAP
10 DB Push Press (35lbs, 20lbs)
10 Jump Switch Lunges (total)
:30 Rest
:90 AMRAP
5 CTB Kip Pull-ups
5 DB Snatches/Arm (35lbs, 20lbs)
:90 Rest
*Rounds recorded
*Kip or Jumping Pull-ups, no bands, everyone must go CTB

What you do today can improve all your tomorrows. -Ralph Marston

Choosing a Shoe
*Post thoughts to comments

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.