Saturday, March 4 2017

WOD:

A. “Bring Sally Up” Back Squats Choose from 135/95 115/80 95/65 -Start the song, get the bar on your back. -Bring Sally Down = Squat and hold tight! -Bring Sally Up = Stand up and get ready! B. Mainsite WOD Five 3min Rounds of: 10 Front Squats 135/95 RX+ 185/125 (MRX 115/75) 10 Box Jumps 24/20" RX+ 36/30" (MRX 20/18") Max cal Row RX+ Max cal Assault Bike *Rest 3min between rounds* Score = Total Calories from all 5 rounds C. Core Development 2min High Plank Hold 25 Barbell Evil Wheels 25 Hip Extensions

CFHSV Running and Endurance !!!!--MEET AT THE OLD CFHSV TRACK--!!!! 4 Rounds of: 200m Sprint --rest 1:00-- 800m Run --rest 3:00-- *The goal is stay as close as possible to your 800m splits for all 800m runs.* We will be hosting The OPEN today at 1PM! We WILL have childcare starting at 1230pm! Barbell Club is canceled. The gym will be closed from 1115am-1230pm. OPEN Athletes! Don't forget to submit your score no later than Monday, March 6th at 7pm!