Friday

Sean Betts; Firefighter, Husband, Father, Son, Brother...

and to his CFU family a complete BADASS! I call him the silent WODKilla

Strength
Back Squat
70% of 1RM
5-5-5-5-5
*Between each set complete 20 ab mat sit ups

20 min AMRAP:
3 Wall Walks
12 Lateral Box Jumps 20in *options to scale up or down will be available :) 
400m Row or 400m Run *rule: if you finish your box jumps and there is a rower open you must row!