WOD:

A. EMOM x 10 minutes:

odd min = 5-20 HSPUs or push-ups or dips or a mix of these moves

even min = rest

B. 5 rounds for time of:

200m run

10 KBS  24kg/16kg    RX+ 32kg/24kg   (55 and over  20kg/12kg)

250m row

10 box jumps  24″/20″   RX+ 30″/24″  (55 and over step ups okay)

C. Core Development:

30 sit-ups, weighted

30 hip extensions

20 butterfly ab-mat sit-ups

20 hip extensions

CFHSV Running & Endurance WOD:

Complete for time:

200m Run
10 Slam Ball Slams
400m Run

-rest 2:00-

200m Run
15 Slam Ball Slams
400m Run

-rest 2:00-

200m Run
20 Slam Ball Slams
400m Run

-then-

Accumulate in order:
30 Slam Ball Sit-Ups
30 Overhead Slam Ball Throws
3:00 Banded March

REMINDER: We will be hosting The Open today at 1pm! Barbell Club is canceled. The gym will open at 12:30pm for athletes to warm up.