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Saturday, August 18 2018

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3 min One Attempt Max: Bar Muscle-Ups or Ring Muscle-Ups or Chest to Bar Pull-Ups 5 min AMRAP: 5 Over Bar Burpees 5 Power Snatch 95/65 RX+ 115/75 MRX 75/55 5 Bar Muscle-Ups MRX 5 Chest to Bar Pull-ups REST 3min/Add Weight 5 min AMRAP: 5 Deadlifts 5 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65 5 Toes to Bar REST 3min/Add Weight 5 min AMRAP: 5 Power Cleans 135/95 RX+ 155/105 MRX 115/75 5 Shoulder to Overhead 5 Chest to Bar Pull-ups MRX Pull-Ups

CFHSV Running & Endurance WOD: 400m run, rest 1 minute 400m “tempo” run (sprint 100m, jog 200m, sprint 100m), rest 2 minutes 800m run, rest 2 minutes 800m “tempo” run (sprint 200, jog 400m, sprint 200m), rest 3 minutes 800m run, rest 3 minutes 800m “tempo” run (sprint 200, jog 400m, sprint 200m), rest 2 minutes 400m run, rest 1 minute 400m “tempo” run (sprint 100m, jog 200m, sprint 100m)

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