Saturday, March 2 2019

In Front of a Clock Set for 39 minutes:

5min of Row or Assault Bike for Calories

Rest 1min

4min of Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

Rest 1min

3min of Bar Facing Burpees

Rest 1min

2min of Ground to 0verhead 135/95 RX+155/105 MRX 95/65

Rest 1min

1min of Double Unders

Rest 1min

1min of Toes to Bar

Rest 1min

2min of Hang Squat Cleans

Rest 1min

3min of Handstand Push-Ups or Shoulder to 0verhead MRX HRPU

Rest 1min

4min Pull-Ups

Rest 1min

5min of Wallballs 20/14 to 10/9' MRX 20/10 to 9'

**Can start at Top or Bottom**

*Score is total reps from all exercises*

CFHSV Running & Endurance WOD:

400m run, rest 1 minute

800m run, rest 2 minutes

1600m run, rest 3 minutes

800m run*, rest 2 minutes

400m run**

*for every second +/- off first 800m, perform 1 burpee penalty

**for every second +/- off first 400m, perform 1 burpee penalty

We will be hosting the Open today at 1130AM!

Open Gym is canceled.