Tuesday, December 24 2024

“North Star Travels” by DB

For Time: (35min cap)

1000m Run/Row or 2.5k Bike

30 Wisemen Deadlifts

2 Star Seeking Shoulder to Overhead

800m Run/Row or 2k Bike

25 Wisemen Deadlifts

4 Star Seeking Shoulder to Overhead

600m Run/Row or 1.5k Bike

20 Wisemen Deadlifts

6 Star Seeking Shoulder to Overhead

400m Run/Row or 1k Bike

15 Wisemen Deadlifts

8 Star Seeking Shoulder to Overhead

200m Run/Row or 0.5k Bike

10 Wisemen Deadlifts

10 Star Seeking Shoulder to Overhead

Barbell Loads = 135/95lbs RX+165/115 MRX 95/65lbs

Grip/CoreDevelopment

1min High Plank Finger Tip Hold

10 reps DB/KB Curls straight to

100m DB/KB Farmer’s Carry to

Max DB/KB Curls

1min High Plank Hold

10 reps Plate Pinch Curls straight to

100m Plate Pinch Carry to

Max Plate Pinch Curls

1min Low Plank Hold

CFHSV Holiday Schedule!Monday 12/23: Regular Schedule — Annual “12 Days of Christmas” WOD!

Tuesday 12/24: Three classes only at 7am, 8am and 9am (no childcare)

Wednesday 12/25: Closed — Merry Christmas, CFHSV!

Thursday 12/26: Three classes only at 8am, 9am and 10am (no childcare)