“Know Your Numbers” <== Read this

::Bodyweight | Core::
Three sets for quality:
8 Hanging leg raises (no kip)
8 Ring dips (no kip)

You can log this benchmark workout in your BeastScore account. BeastScore keeps track of all of the major strength movements and benchmarks we do. It’s a tool for you (provided with your CFB membership), as well as for your Coaches to ensure you’re progressing properly.

::WOD:: “Helen”
Three rounds for time of:
400 Meter run
21 Kettlebell swings, 53#/35#
12 Pull-ups

Daily Whiteboard