Saturday, February 23 2019

E2MOM

Power Snatch 3 – 2 – 1 – 1

Hang Snatch (power or squat) 3 – 2 – 1 – 1

7min AMRAP:

400m Run Buy-in

Then

3 Power Snatch 115/75 RX+135/95 MRX 85/70

4 Hang Squat Snatch or Hang Power to OHS

28 Double Unders

3 min Rest

7min AMRAP:

400m Run Buy-in

Then

7 Irish Swings 24/20kgs RX+ 30/24 MRX 20/12

7 Goblet Box Step-ups 24/20″ MRX 20/18″

(1 Russian to 1 American = 1 Irish Swing)

*Athletes Choice on which AMRAP to start*

Core Development

2 sets 10 GHD WallBall Sit-Ups or Anchored

2 sets 10 Evil Wheels

CFHSV Running & Endurance WOD:

400m run, rest 1 minute

6 x 100m sprints, 100m recovery walk between efforts

600m run, rest 1:30

4 x 100m sprints, 100m recovery walk between efforts

1200m run, rest 2 minutes

2 x 100m sprints, 100m recovery walk between efforts

We will host the Open today at 1130AM.

Open Gym is canceled.

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