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Saturday, January 9 2016

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WOD: “Barbara” 5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups, ab-mat anchored 50 air squats Rest exactly 3 minutes between each round. Score = final time minus 12 minutes of rest CFHSV Running & Endurance WOD: “Hand – Off” In relay teams of two, complete the following within the allotted time: 0:00 – 1:00 Run 100m each 1:00 – 2:00 Run 100m each 2:00 – 3:00 Run 100m each 3:00 – 4:00 REST

4:00-6:00 Run 200m each

6:00-8:00 Run 200m each

8:00-10:00 Run 200m each

10:00-12:00 REST

12:00-17:00 Run 400m each

17:00-20:00 REST and transition to rower

20:00-21:00 Row 100m each

21:00-22:00 Row 100m each

22:00-23:00 Row 100m each

23:00-24:00 REST

24:00-26:00 Row 200m each

26:00-28:00 Row 200m each

28:00-30:00 Row 200m each

30:00-32:00 REST

32:00-37:00 Row 400m each

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