Saturday, February 27 2016

WOD: For time: 42 wall ball shots 20/14 10/9' (55 and over 20/10 9') 21 deadlifts 225/155 (55 and over 185/125) 15 HSPU (55 and over 4" rise) 3 rope climbs 15' (55 and over 10') 30 wallball shots 15 deadlifts 9 hspu 2 rope climbs 18 wallball shots 9 deadlifts 6 hspu 1 rope climb B. Grip/Core Development: 1 minute right side plank hold 1 minute left side plank hold 200m plate carry 2 minute low plank hold CFHSV Running & Endurance WOD:

4:00 Rowing -- 2:00 rest

3:00 Rowing -- 1:30 rest

2:00 Rowing -- 1:00 rest

1:00 Rowing

5:00 to accumulate 50 weighted sit-ups and rest the remaining time, then: 1:00 Running -- 1:00 rest

2:00 Running -- 1:30 rest

3:00 Running -- 2:00 rest

4:00 Running

REMINDER: Barbell Club is canceled today. We will be hosting The Open at 1pm! Athletes may arrive as early as 12:30pm to start warming up!