Wednesday, July 23, 2014

CFUM PR: Most visitors in a single class at 9 a.m. Tuesday. Mahalo for stopping by — we love having you!

072314 WOD

A. In 5:00 with teams of up to five:

Rower: ME for distance

Others: Plank hold any style

Switching at minute mark; 5 burpee penalty for dropped planks during row

B. Press – linear week 4

3 x 5 (add 5# to week 3)

Subset with 3 x 7 strict pull-ups / weighted pull-ups / or 3 x 3 negatives

C. AMRAP 3:00

Run 200 meters

12 hang power snatches (95/65)

ME box jumps (24/20)

Four rounds, resting 1:00 between each. Score is box jumps.

>> On-Ramp

AMRAP 3:00

Run 200 meters

10 hang power snatches

ME box jumps / step-ups

Three rounds, resting 1:00 between each. Score is box jumps.