In Front of a Clock Set for 39 minutes:
5min of Row or Assault Bike for Calories
Rest 1min
4min of Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
Rest 1min
3min of Bar Facing Burpees
Rest 1min
2min of Ground to 0verhead 135/95 RX+155/105 MRX 95/65
Rest 1min
1min of Double Unders
Rest 1min
1min of Toes to Bar
Rest 1min
2min of Hang Squat Cleans
Rest 1min
3min of Handstand Push-Ups or Shoulder to 0verhead MRX HRPU
Rest 1min
4min Pull-Ups
Rest 1min
5min of Wallballs 20/14 to 10/9′ MRX 20/10 to 9′
**Can start at Top or Bottom**
*Score is total reps from all exercises*
CFHSV Running & Endurance WOD:
400m run, rest 1 minute
800m run, rest 2 minutes
1600m run, rest 3 minutes
800m run*, rest 2 minutes
400m run**
*for every second +/- off first 800m, perform 1 burpee penalty
**for every second +/- off first 400m, perform 1 burpee penalty
We will be hosting the Open today at 1130AM!
Open Gym is canceled.
