Saturday, December 28 2013

WOD: A. Cluster 1.1 = 1 hang power clean to 1 hang squat clean x 5 sets E2MOM B. 2 minute max effort reps/drills Score is total reps combined 2 minutes max barbell front squats 45/35 rest 1 minute 2 minutes max push-ups hand release rest 1 minute 2 minutes max barbell OH lunges (alt legs) 45/35 rest 1 minute 2 minutes max sit-ups ab-mat unanchored rest 1 minute 2 minutes max barbell back squats 45/35 rest 1 minute 2 minutes max barbell strict shoulder press 45/35 CFHSV Running & Endurance WOD: A. For time: Run 2 miles, rest 5 minutes, Run 1 mile B. Tabata sit-ups (8 rounds of 20 seconds hard, 10 seconds rest) meet at CFHSV at 8am