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Saturday, September 5 2015

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WOD: A. Back Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. 4 rounds for time of: 25 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg) 25 ab-mat sit-ups Military anchored RX+ GHD sit-ups 25 goblet squats 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg) 400m run CFHSV Running & Endurance WOD: 400m Run Backwards rest 1:00 10 Squat Jumps 400m Run Forwards rest 2:00 10 Box Jumps 400m Run Forwards rest 2:00 10 Box Jumps 400m Run Forwards rest 2:00 10 Squat Jumps 400m Run Forwards rest 1:00 400m Run Backwards

Afterwards, accumulate in order:

50 Military Ab-mat Sit-Ups

100 Scissor Kicks

20 Alternating Forward Lunges

20 Alternating Reverse Lunges

meet at CFHSV at 8am

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