Build Up E2:30MOM
6 Back Squats
5 Front Squat
4 Overhead Squats
3 Overhead Squats
2 Front Squats
1 Back Squat
For Time:
100 Double-Unders
10 Overhead Squats 115/75 RX+ 135/95 MRX 95/65
10 Ring Muscle – Ups MRX 10 Burpee Pull-ups
400m Row / Run or 1km Assault Bike
20 Front Squats
20 Chest to Bar
800m Row / Run or 1km Assault Bike
30 Back Squats
30 Pull-Ups
CFHSV Running & Endurance WOD:
Sprint 100m, jog 100m
Sprint 200m, jog 200m
Sprint 400m, jog 400m
Sprint 200m, jog 200m
Sprint 100, jog 100m
rest 5 minutes
repeat
Run turtle run
Look at Jeff chasin after Michelle ❤️ I don’t blame ya one bit partner! Run Jeff run!
A:
6-BS-185
5-FS-225
4-OHS-135
3-OHS-185
2-FS-275
1-BS-325
B: 19:48 Rx
8am R & E :
23:37
—————
9am Class :
A. Prehab for the knee
B. 16:35 rx +
8am R&E: 27:55( great warm up Nate)
9am CFHSV Class
A: 325
B: 161 RX ( Thanks Dustin for the tips)
Aloha
18:30 rx+ (run)
A. FS: 245 (2) BS: 315
B. 18:24
(subbed BS for FS (20)/ burpee BMU’S)
13:42 RX+
19:43 rx+ (Row/run)