9.20.23

5 Rounds for time of:

75 Double Unders

20 Alternating Dumbbell Snatch (35/50#)

Your choice cash out:

25 Hip Extensions

or

25 Back Extensions 

or

25 Hip Back Extensions 

Community Notes:

9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 

(7 am Saturday will be at the box)

Quote: 

"Sometimes we have to soak ourselves in the tears and fears of the past to water our future gardens. 

~ Suzy Kassem