Saturday, March 19 2016

WOD: A. EMOM x 10 minutes: odd min = 5-20 HSPUs or push-ups or dips or a mix of these moves even min = rest B. 5 rounds for time of: 200m run 10 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 250m row 10 box jumps 24"/20" RX+ 30"/24" (55 and over step ups okay) C. Core Development: 30 sit-ups, weighted 30 hip extensions 20 butterfly ab-mat sit-ups 20 hip extensions CFHSV Running & Endurance WOD: Complete for time: 200m Run 10 Slam Ball Slams 400m Run -rest 2:00- 200m Run 15 Slam Ball Slams 400m Run -rest 2:00- 200m Run 20 Slam Ball Slams 400m Run -then- Accumulate in order: 30 Slam Ball Sit-Ups 30 Overhead Slam Ball Throws 3:00 Banded March REMINDER: We will be hosting The Open today at 1pm! Barbell Club is canceled. The gym will open at 12:30pm for athletes to warm up.