Saturday, January 13 2018

4 Rounds for Time: 400m Run 25 Russian KettleBell Swings 24/16 RX+ 30/24 MRX 20/12 15 Strict Hand Stand Push-Ups or 15 Strict Press 75/55 RX+ 95/65 MRX 55/35 500m Row or 1.2km Assault Bike 25 American KettleBell Swings 15 Hand Release Push-Ups Core Development 25 Hip Extensions 1 min L-Sit Hold 25 GHD or Weighted Anchored Sit-Ups 50 Flutter Kicks CFHSV Running & Endurance WOD: 40:20 EMOM for 6 Rounds 40 seconds work, 20 seconds rest, rotating between stations EMOM, accumulating as many reps as possible: Ski / Assault Runner / Bike Dumbbell Snatch Burpee Squat rest 1 minute after each round REMINDER: Don't forget to sign up for R&E! FREE NUTRITION CLASS! 9AM!