Partner WOD
10 Chest to Bar
10 Box Jump Overs
10 Deadlifts (Barbell)
8 Rounds
Rest 2 minutes
6 Bar Muscle ups or 10 Pull ups
8 Box Jumps
8 Deadlifts (Dumbbells)
8 Rounds
Fitness: 135/95
Performance: 155/105
Open: 185/125
30 min Time Cap
Coaches Notes: Bar Muscle ups should be done in 2 sets at the most today. One partner goes through a full round, while the other partner rests & then they switch. When picking today’s load, think something you can cycle. Rounds should around 1:30.
DRIVE
EMOM for 8 Minutes
20 Air Squats
Max Cals on the Ski
Rest 1 minute
EMOM for 8 Minutes
15 KB Swings
Max Burpees
Rest 1 minute
EMOM for 8 Minutes
10 DB Thrusters
Max C2 Bike Cals
Updated Schedule:
3/16/19: CFH will only have a 7am class,
CFHE will have normal hours
3/17/19: CFH will Adjusted Open Gym Hours