MainSite WOD
For Time: (30min cap)
75 Kettlebell Swings 24/6kgs RX+32/24 MRX 20/12
Run 1mile or Row 1600m or 4k Bike
75 Kettlebell Swings
Core Development & Stretching
30 Right Knee to Left Elbow Plank Tucks
30sec Butterfly Stretch x 2
30 Left Knee to Right Elbow Plank Tucks
30sec Straddle Stretch X 2
30 Evil Wheels
30sec Chinese Splits Hold x 2
CFHSV Running & Endurance WOD:
3 x 800m run, rest 30 seconds between efforts
rest 3 minutes
3 x 600m run, rest 30 seconds between efforts
rest 3 minutes
3 x 400m run, rest 30 seconds between efforts
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CFHSV will be hosting Barbells For Boobs…
Monday, October 25th during all regularly scheduled classes!
* WOD * Raffle * Give aways *
Or buy raffle tickets and make a donation on the day of the event!
And don’t forget to wear PINK!
17:27 w/ 28 kg kb (run)
14:23 rx bike
18:55 rx+
MRx: 15:35 – Row