Saturday, September 15 2018

Back Squat E3MOM 10 - 5 - 8 - 5 - Max Reps **WOD Credit to/Based on CF Games Masters Complex Fran ** For Time: 7 Bar Muscle-Ups MRX 7 Chest to Bar 7 Chest to Bar Pull-Ups MRX 7 Pull-Ups 7 Pull-Ups MRX 7 Ring Rows 21 Thrusters 95/65 MRX 75/55 5 Bar Muscle-Ups MRX 7 Chest to Bar 5 Chest to Bar Pull-Ups MRX 7 Pull-Ups 5 Pull-Ups MRX 7 Ring Rows 15 Thrusters 95/65 MRX 75/55 3 Bar Muscle-Ups MRX 7 Chest to Bar 3 Chest to Bar Pull-Ups MRX 7 Pull-Ups 3 Pull-Ups MRX 7 Ring Rows 9 Thrusters 95/65 MRX 75/55 Core Development 1min L-Sit Hang to 1min Lying feet 6"off floor 10 Hanging to 10 Lying Windshield Wipers

CFHSV Running & Endurance WOD: 1 mile run, rest 4 minutes 800m run, rest 2 minutes 800m run, rest 2 minutes 400m run, rest 1 minute 400m run, rest 1 minute 400m run, rest 1 minute 400m run, rest 2 minutes 1 mile run