WOD: A. Front Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. With a continuously running clock for total reps/calories: 00:00 – 01:00 row for calories 01:00 – 2:00 rest 02:00 – 3:00 squat cleans 135/95 (55 and over 95/65) 03:00 – 04:00 rest 04:00 – 05:00 burpee pull-up 05:00 – 06:00 rest 06:00 – 07:00 wall balls 20/14 10’/9′ (55 and over 20/10 9′) 07:00 – 10:00 rest For total rounds: 10:00 – 18:00 15 calorie row 5 squat cleans 135/95 (55 and over 95/65) 5 burpee pull-ups 10 wall balls 20/14 10/9′ (55 and over 20/10 9′) CFHSV Running & Endurance WOD: 6 rounds for time of: Carioca 25m, turn and sprint 75m x 2 rest 1 minute 400m run at 1 mile pace rest 2 minutes between rounds Afterwards, accumulate: 100 banded side march 50 banded pull throughs 25-50 GHD sit-ups or Military ab-mat anchored sit-ups We WILL be having Barbell Club and all classes this Sunday, Mother’s Day.
