Strength WOD
3 Sets
Max Unbroken Shoulder Press 75% of 1 RM
Rest 1 Min
Max Unbroken Pull ups
Rest 1 minute
WOD
10 DB Hang Clusters
10 Dumbbell Box Step Overs
200 M Run
5 Rounds
18 min cap
Athletes choice of DB,
same weight for Clusters as Step overs.
same weight for Clusters as Step overs.
DRIVE @ CFH 5:30PM
10 Ring Rows
200 M Run
20 KB Swings
20/15 Ski Cals
30 Air Squats
5 Rounds
30 min Cap
***Save the Date***
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!