“Pochantos & John Smith” by DB
30 min Partner AMRAP:
10 Pull-ups MRX Ring Rows
8 Deadlifts 135/95 RX+165/115 MRX 95/65
6 Hang Squat Cleans
4 Shoulder to Overhead
2 Over the Bar Burpees
400m Run / Row or 1k Bike
Partner 1 Perform 1 round of Lifting Portion
Partner 2 Runs / Rows 400m or 1k Bike
Slap Hands and SWITCH (when each finished)
Partner 2 Perform 1 round of Lifting Portion
Partner 1 Runs / Rows 400m or 1k Bike
*compare to November 24, 2023; November 25, 2022*
Team Core Development
-20 Partner Back to Back Twisting Wallball Hand Offs
-10 Partner Facing Push-up Alternating High Five
-20 Partner Passing Wallball Sit-ups
– 1min Partner Back to Back Squat Hold
-40 Synchronized 2 count Flutter Kicks
-20 Partner Cross Hand Hold Synchronized Squats
Thanksgiving Weekend Schedule!!
Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!
Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare
Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare
