Friday, November 29 2024

“Pocahontas & 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