Wednesday, March 19 2025

Overhead Squat Build Up — E2MOM

10 – 8 – 6 – 4 – 2 – 1

Main Site Benchmark WOD

“NANCY”

5 Rounds For Time: (25min cap)

400m Run

15 Overhead Squats 95/65 MRX 75/55

*compare to Aug 9 2024, Aug 13 2023*

Core & Squat Development

-2×15 Cossack Squats (Left leg)

-2×10 Skin the Cats

-2×15 Cossack Squats (Right leg)

-2×10 One Arm KB/DB Power Snatch

-100m Double KB/DB Overhead Walk

-2×10 V-Ups

-1min Barbell Overhead Squat Hold 1” over WallBall

-2×20 Pistols or Pistol Scales (10 each leg)

-1min Wall Iron Chair Sit Holding 25/15/10lb plate

Join us to celebrate another successful OPEN at CFHSV THIS FRIDAY, March 21st!

8am-10am: Coffee and Donuts

5pm: Beer and Pizza

6pm: Live announcement from The Magic City Games! Come watch CFHSV athletes Alex Ankrom and CJ “Champ” Van Kampen throw down CFHSV style!