Saturday, January 14 2023

"Francy" by DB
For Time: (20min cap)

400m ROW/Run or 1k Bike
21 Thrusters 95/65 RX+ 115/75 MRX 75/55

21 Pull-Ups RX+ Chest to Bar
400m RUN/Row or 1k Bike
15 Overhead Squats
15 Toes to Bar
400m ROW/Run or 1k Bike
9 Thrusters
9 Overhead Squats
9 Toes to Bar
9 Pull-Ups

*can link T2B and Pull-up in one motion and complete simultaneous

Core Development

30 GHD Sit-ups or 30 Weighted Ab-mat Sit-ups

30 Hip Extensions
30 Butterfly ab-mat sit-ups
3min Low Plank Hold

CFHSV RUNNING & ENDURANCE WOD:

2 rounds of:

800m run

20 burpees

400m run

rest 2 minutes

400m run with a wallball

40 wallball squats

200m run with a wallball

rest 2 minutes

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REMINDER! Open Prep Open Gym

TODAY! Saturday, January 14th at 11AM

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