WOD: A. 1 power clean to 1 hang clean E2MOM for 12 minutes B. 16 minute AMRAP of: 3 power clean 165/115 RX+ 205/140 (55 and over 135/90) 9/6 wall ball push-ups (55 and over regular push-ups) 12 WBS 2014/ 10’/9′ (55 and over 20/10 9′) 9 toes to bar 36 double unders C. Core Development: 2 rounds not for time of: 25 WB or KB Russian twists 30 seconds right side plank hold 30 seconds left side plank hold 25 sit-ups (weighted, GHD or Military) 1 minute low plank hold CFHSV Running & Endurance WOD:
“System Shock”
800m Run at 110% of 1-mile pace
- Rest 90s
EMOM for 5:00
Sprint 100m at Max Effort
- Rest 90s after last sprint
400m Run at 1-mile pace
- Rest 90s
EMOM for 5:00
Sprint 100m at Max Effort
- Rest 90s after last sprint
800m Run at 110% of 1-mile pace
meet at CFHSV at 8am
