For Time: (25min cap)
200m Run/Row or 0.5k Bike
21 Thrusters 95/65 RX+ 115/75 MRX 75/55
21 Chest to Bar Pull-Ups RX+ Muscle Ups (bar or ring) MRX Pull-ups
400m Run/Row or 1k Bike
15 Thrusters
15 Chest to Bar RX+ Muscle Ups (bar or ring) MRX Pull-ups
800m Run/Row or 2k Bike
9 Thrusters
9 Chest to Bar RX+ Muscle Ups (bar or ring) MRX Pull-ups
Core Development
30 GHD Sit-ups or 30 Weighted Sit-ups
30 Hip Extensions
30 Hollow Rocks
3min Low Plank Hold
CFHSV Running & Endurance WOD:
2400m run, rest 4 minutes
1200m run, rest 3 minutes
600m run, rest 2 minutes
300m run, rest 1 minute
200m run, rest 30 seconds
100m run
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HALLOWEEN SCHEDULE
We will have regularly scheduled classes from 5am – 3:15pm.
The 4:15pm, 5:15pm and 6:15pm classes are canceled.
We will NOT have afternoon childcare for the 3:15pm class.
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