Saturday, August 11 2018

Hang Power Snatch E2MOM 4 - 2 - 1 - 1 Thrusters E2MOM 6 - 3 - 1 - 1 15min AMRAP: 10 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 5 Chest to Bar Pull-Ups RX+ 5 Bar Muscle-ups 10 Thrusters 15/12 cal Bike or Row or 200m Run Core & Single Leg Development 2 sets 10-15 reps Evel Wheels 2 sets 10-15 reps OH Reverse Lunges with 2 KB/DB 2 sets 10-15 reps weighted Hip Extension w/2sec pause at top 2 sets 10-15 reps Bulgarian Split Squats with 2 KB/DB in Front Rack Position

CFHSV Running & Endurance WOD: For Time: 4 x 200m, rest :15 between efforts *goal is to keep splits within 2 seconds rest 3 minutes 4 x 400m run, rest :30 between efforts *goal is to keep splits within 5 seconds rest 3 minutes 3 x 600m run, rest 1 minute between efforts *goal is to keep splits within 7 seconds *Burpee penalty* 2 burpees per second over/under allowed splits REMINDER: FREE Gymnastics Open Gym this Saturday, August 11th at 11AM. Good luck to all CFHSV competing in the Sprint Triathlon today! PLEASE NOTE: Leeman Ferry will be partially closed due to this event. Allow yourself extra time to get to CFHSV!