For Time: (26min cap)
36 Shoulder to Overhead
36 Toes to Bar or Wallball Sit-Ups
36 Wallball Shots
36 Calorie Row/Bike or 600m Run
22 Shoulder to Overhead
22 Toes to Bar or Wallball Sit-Ups
22 Wallball Shots
22 Calorie Row/Bike or 400m Run
11 Shoulder to Overhead
11 Toes to Bar or Wallball Sit-Ups
11 Wallball Shots
11 Calorie Row/Bike or 200m Run
Barbell Weights = 135/95lbs RX+155/105 MRX 95/65
Wallball Shots 20/14lbs to 10’/9 MRX 20/10 to 9′
Core, Chest & Guns Development
2×10 Skin the Cats
2×15 Dumbbell Curls
2×20 Dumbbell Bench Press
2×15 Dumbbell Hammer Curls
2×1 Min Bar Hang (1 chin-up grip/1 pull-up grip)
CFHSV RUNNING & ENDURANCE WOD:
400m run, rest 1 minute
600m run, 1 minute
800m run, 1 minute
1000m run, rest 1 minute
800m run, 1 minute
600m run, rest 1 minute
400m run
Thanksgiving Schedule!!
Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm
Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!
Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare
Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare
