Saturday, January 2 2016

WOD: A. In 10 minutes, build up to a heavy clean & jerk B. For Time: 600m run 3 rope climb 15' (55 and over 3 rope climbs 10') 15 ground to overhead 135/95 RX+ 155/105 (55 and over 115/75) 400m run 2 rope climb 15' (55 and over 2 rope climbs 10') 10 ground to overhead 135/95 RX+ 155/105 (55 and over 115/75) 200m run 1 rope climb 15' (55 and over 1 rope climbs 10') 5 ground to overhead 135/95 RX+ 155/105 (55 and over 115/75) rest exactly 2 minutes, then "FINISHER" 2 minutes max rope climb 15' (55 and over max rope climb 10') CFHSV Running & Endurance WOD:

"Pick Your Poison"

Red Run 800m Baseline 800m x 3 @ 10s faster pace 2:30 rest between reps Penalty = 10 Burpees Blue

Run 600m Baseline

600m x 4 @ 7s faster pace

2:00 rest between reps

Penalty = 7 Burpees

Black

Run 400m Baseline

400m x 7 @ 5s faster pace

1:30 rest between reps

Penalty = 5 Burpees

We will have ALL classes today including Barbell Club.