Tempo Strict Press E3MOM
5 Sets X 3-6 Reps @ 50-75%
**1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down -2sec Reset**
18min AMRAP:
3 Cleans 165/115 RX+205/135 MRX 115/75lbs
3 Hang Cleans
3 Shoulder to Overhead
9 Over the Bar Burpees
Core Development
2×12 Weight Plate Ground to Overhead 55/45 45/35 35/25
2×18 Band Pull-Aparts
100m Kettlebell Overhead Walk
2×12 GHD Sit-ups
100m Overhead Plate Carry/Waiter Walk As Heavy As Possible
2×12 Hip Extensions
1 attempt Max Handstand Hold
CFHSV Holiday Schedule!
Monday, December 23rd: Regular Schedule — CFHSV Annual “12 Days of Christmas” WOD!
Tuesday, December 24th: Three classes only at 7am, 8am and 9am (no childcare)
Wednesday, December 25th: Closed. Merry Christmas, CFHSV!
Thursday, December 26th: Three classes only at 8am, 9am and 10am (no childcare)
Shawn putting in the work. Always a cheerful positive outlook- a Firebreather!
A. 5 reps @95
B. 11+1 rx
75(5)-75(5)-85(5)-85(5)-95(5)
6+2 rx+
A. 5 x 5 @ 125
B. 10 + 1 RX+
I’m just here waiting on Griff’s score now
?? Great job Harris 
A. 95 for 4
B. 9+10 Rx
Get it Shawn!
6+9 @75#
Yes Shawn!!!!
9+7 RX+
11+3 rx+
75 across for 3
6+11 rx