Team WOD
10min Synchronized AMRAP:
Partner 1 = Row 10 Calories (switch each round)
Partner 2 = Bike 10 Calories or Run 200m
Partner 1 & 2 = 10 Synchronized Hang Cleans
Partner 1 & 2 = 10 Synchronized Split Jerks
REST 3min
5min Team Alternating AMRAP:
10 Alternating Power Cleans
10 Alternating Over the Box Jumps
10 Alternating Push-ups
Barbell Weights = 115/75lbs RX+135/95 MRX 95/65
Box Heights = 24/20” RX+30/24” MRX 20/18″
Core Development
2×10 Wallball/Kettlebell Russian Twists
1min Right Side High Plank Hold
2×100 V-Ups
1min Left Side High Plank Hold
2×10 Dumbbell/Kettlebell Pullovers or 2x10cal Ski Erg
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
A. 5+14 / 5+8 rx w/ Big Dan Guy
B. Complete w/ Tyler C
A. 5+8 / 5+2 rx
A. 5 / 5 +11 with Ollie, the soccer player.
B. Completed with Hal .
3+5/3+22 scaled with Kohana