Strength WOD
Pull Up Track
12-15 Chin over bar hold + 90 hold + bottom hold
(Jump into the hold and hit each position for 4 seconds)
Then 3 sets of seated barbell pull ups. Max reps in :40 seconds then rest
Muscle Up Track
5 Jumping Muscle Ups (hold the bottom of the ring dip for 3 seconds and do not press out)
5 Ring dip negaitves on the low rings then jump up on the last one and hold the support position for 20 seconds
4 Rounds
WOD
Every 3 minutes for 15 minutes
Min 1: ____ Doubles
Min 2: 10 Burpees
Min 3: Max Cals Row
Fitness: 30 seconds of doubles
Performance: 40 Doubles
Open: 60 Doubles
DRIVE – CFH 5:30pm
400 M Run
20/15 Cal Bike
20 DB Hang Clean and Press
4 Rounds
Rest. Then, as a class
20 Second Hollow Hold
20 Second Flutter kick
20 Second Rest
x 5
DRIVE30 – CFHE 11:30am
10 Minute EMOM
EVEN: Max Doubles or Singles
ODD: 8 DB Hang Clean and Jerks (8 per arm)
Core
For 5 Minutes
:20 Hollow Hold
:20 Flutter Kick
:20 Rest
Throwing it back to Siobhan on the bike at the Battle of Baltimore!
FED HILL will be closed this weekend due to a Level 2 Course. All classes will be held at Harbor East. 8am Drive, 9am CrossFit, 10am CrossFit and 11am DRIVE.
