Saturday, December 8 2018

15 Minute Build Up: 6min Build Up Squat Snatch 5min Build Up Hang Squat Clean Thruster 4min Build Up Clean & Shoulder to Overhead 5min AMRAP: 5 Rounds of: CINDY - 5 Pull-ups -10 Push-ups -15 Squats THEN Max Clean & Shoulder to Overhead 135/95 RX+ 155/105 MRX 115/75 Rest 3min & Reduce Weight 4min AMRAP: 4 Rounds of: Toes to Bar CINDY - 5 Toes to Bar - 10 Push-ups -15 Squats THEN Max Hang Squat Clean Thruster 115/75 RX+ 135/95 MRX 95/65 Rest 2min & Reduce Weight 3min AMRAP: 3 Rounds of: CINDY - 5 Pull-ups - 10 Push-ups - 15 Squats THEN Max Squat Snatch 95/65 RX+ 115/75 MRX 75/55

CFHSV Running & Endurance WOD: 1200m run rest 2 minutes 12 x 100m sprint 100m recovery walk between efforts rest 2 minutes 1200m run