Fran Friday

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WEEKEND NEWS

Holly Jolly Participants

Saturday

8:30am – HJ7 Kick-off, Rules, Q&A, Paleo Talk

9:30am – Open Gym Workout at CFCP

EVERYONE ELSE!

9:30am – FREE Community  Workout

Dynamic movement prep 
Group warm up.
Skill
Handstand walk practice.
5-7 minutes. Use spotters
Wod 
“Fran”
21-15-9
Thrusters 95/65
Pull ups
Rest 
500 meter recovery row
Mad mobi 
Hamstring up n over
Knee on the wall
Pigeon
Press ups.
Bully

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