“Operation Just Cause” by DB
For Time: (33min cap)
1 Round:
75 American Ranger Kettlebell Swings
75 Deadly Double Unders
REST 1min
2 Rounds:
20 PDF WallBall Shots
12 Macho-De-Monte Wallball Step-Ups
REST 2min
3 Rounds:
20 Paratrooper Pull-Ups MRX Ring Rows
23 American Deadlifts
325m Row for the Wounded
*WallBalls = 20/14lbs to 10/9′ MRX 20/10 to 9′
*Barbell Load = 225/155 RX+275/185 MRX185/125
*Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs
*Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″
Grip Development
100m KB/DB Farmers Carry
23 KB/DB Curl
100m Plate Pinch Carry
23 Plate Pinch Curls
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Christmas Holiday Schedule!
Thursday 12/23: Regular schedule, CFHSV Annual “12 Days of Christmas” WOD in all classes!
Friday 12/24: Classes at 7am, 8am and 9am only. We will NOT have childcare.
Saturday 12/25: closed — Merry Christmas CFHSV!
Sunday 12/26: closed
Monday 12/27 – Thursday 12/30: regular schedule
Friday 12/31: 7am, 8am, 9am only. We will not have childcare.
Sunday 1/1: closed — Happy New Year CFHSV!
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