Saturday, March 25 2017

WOD:

A. 5 Rounds for Loads - E5MOM 5 Strict Pull-Ups or 5 C2B Pull-ups 5 Box Jumps 24/20" RX+ 30/24" (MRX 20/18") 5 Deadlifts to 5 Hang Cleans to 5 Shoulder-to-Overhead 5 Box Jumps 24/20" (MRX 20/18") 5 Pull-Ups

** Rules = Athlete has the whole 5min to use as they wish to complete the exercises in order, once the bar is picked up it cannot be rested on floor or back rack, all reps have to be complete at that weight unbroken for load. **Goal is to move up in weight each 5min or retry a missed load next set. **

B. Core & Shoulder Development 30 Double KB Overhead Walking Lunges (15 each leg) 30 GHD Sit-Ups 30 Hip Extensions

CFHSV Running & Endurance WOD:E3:00 x 24:00

0:30s Standing Assault Bike Sprint

20 Mountain Climbers

200m Run

REMINDER: We will be hosting The OPEN today at 1PM! We WILL have childcare starting at 1230PM.