Mama Donaire getting her workout in while fellow member, Heather, keeps Miss Lorelei busy. We are a true community at CFSB. It takes a village!

I. Warm-up

10 minutes of flight training

II. Lifting

Bench Press for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: 1 rep @ 80%
#6: AMRAP @ 85%

III. WOD

3 Rounds for Time:
800m run
15 Deadlifts (185/135)

IV. Optional

3-position clean: mid-thigh, knee, floor
Focus on technique and not weight.

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