Saturday, March 5 2016

WOD: 4 minute AMRAP of: 400m run 10 pull-ups RX+10 chest to bar max thrusters 95/65 RX+115/80 (55 and over 75/55) rest 3 minutes 4 minute AMRAP of: 400m run 10 toes to bar max reps hang power snatch 95/65 RX+115/80 (55 and over 75/55) rest 3 minutes 4 minute AMRAP of: 400m run 10 pull-ups RX+10 chest to bar max reps hang squat cleans 95/65 RX+115/80 (55 and over 75/55) rest 3 minutes 4 minute AMRAP of: 400m run 10 toes to bar max reps shoulder to overhead 95/65 RX+115/80 (55 and over 75/55) SCORE = total reps from all barbell movements combined CFHSV Running & Endurance WOD: 200m run, rest :30 600m run, rest :30 400m run, rest 2:00 Repeat above cycle two more times for a total of three. then, 5 x 200m sprint, rest :30 seconds between efforts 5 x 100m sprint, rest :30 seconds between efforts REMINDER: Barbell Club is canceled today. We will be hosting The OPEN at 1pm! The gym will be closed from 11:15am-12:30pm.