WOD: For time: 42 wall ball shots 20/14 10/9′ (55 and over 20/10 9′) 21 deadlifts 225/155 (55 and over 185/125) 15 HSPU (55 and over 4″ rise) 3 rope climbs 15′ (55 and over 10′) 30 wallball shots 15 deadlifts 9 hspu 2 rope climbs 18 wallball shots 9 deadlifts 6 hspu 1 rope climb B. Grip/Core Development: 1 minute right side plank hold 1 minute left side plank hold 200m plate carry 2 minute low plank hold CFHSV Running & Endurance WOD:
4:00 Rowing — 2:00 rest
3:00 Rowing — 1:30 rest
2:00 Rowing — 1:00 rest
1:00 Rowing
5:00 to accumulate 50 weighted sit-ups and rest the remaining time, then: 1:00 Running — 1:00 rest
2:00 Running — 1:30 rest
3:00 Running — 2:00 rest
4:00 Running
REMINDER: Barbell Club is canceled today. We will be hosting The Open at 1pm! Athletes may arrive as early as 12:30pm to start warming up!
