Bench Press E3MOM
5 sets x 10 reps
“BlackJack” by DB
For Time & Unbroken: (21min cap)
21 Hand Release Push-ups MRX Push-ups
21 Power Cleans 95/65 RX+115/75 MRX 75/55
400m Run/Row or 1k Bike
21 Toes to Bar
21 Push Jerk
400m Run/Row or 1km Bike
21 Pull-Ups RX+ Chest to Bar MRX Ring Rows
21 Sumo Deadlift High Pulls
400m Run/Row or 1km Bike
21 Hang Clean & Shoulder to Overhead
**or as few sets as possible**
*Goal/working on big/giant fatiguing sets*
*compare to November 18, 2023; November 19, 2022; November 7 2020*
Core Development
-20 WallBall or KettleBell Russian Twists
-30sec Right Side High Plank Hold
-20 V-Ups
-30sec Left Side High Plank Hold
-20 V-Ups
-20 WallBall or KettleBell Russian Twists
Thanksgiving Schedule!!
Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm
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
