30min AMRAP:
30/24 Calorie Row/Bike or 600m Run
15 Wallball Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′
15 Toes to Bar
15 Power Snatch 95/65 RX+115/75 MRX 75/55
Isometric Core Development
30sec Plank Bird Dog Hold Left/Right
1min Hollow Hold
30sec Plank Bird Dog Hold Right/Left
1min Wall Iron Chair sit Holding 25/15lb plate
1min L-Sit Bar Hang
CFHSV Running & Endurance WOD:
4 x *400m run, rest 1 minute between efforts
*run should get faster each round
Rest 3 minutes
1 mile run for time
Rest 3 minutes
4 x 400m run
**Pace goals for all runs — burpee penalty for +/- off goal.
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CFHSV will be hosting Barbells For Boobs…
Monday, October 24th during all regularly scheduled classes!
* WOD * Raffle * Give aways *
Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!
Or buy raffle tickets and make a donation on the day of the event!
And don’t forget to wear PINK!
*************************************************************************************
*************************************************************************************
CFHSV will be hosting Barbells For Boobs…
Monday, October 24th during all regularly scheduled classes!
* WOD * Raffle * Give aways *
Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!
Or buy raffle tickets and make a donation on the day of the event!
And don’t forget to wear PINK!
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