STRENGTH
:20 Seconds on :20 Seconds off for 5 Rounds
HSPU TRACK
Max Hanstand Push ups (or standing strict DB Press)
Handstand Hold
Max Pike Push-up
PUSH UP TRACK
Max Push up (or DB Bench Press)
Max Barbell Push-up
High plank hold
*Stay on each movement for :20 seconds (total time 10 min)*
WOD
12 Min AMRAP
2 Push Jerks
2 Toes to Bar
2 Box Jump Overs
4 Push Jerks
4 Toes to Bar
4 Box Jump Overs
…
Count up by 2’s until time cap
Fitness: 95/65
Performance: 115/75
Open: 135/95
Score = Total Reps
DRIVE @ CFH 6:30pm
10 DB Bench Press
10 Hanging Leg Raises
4 Rounds
500 M Row Slow (Men between 2:10-2:20; Ladies between 2:20-2:40)
250 M Row Fast (Men Under 1:55; Ladies Under 2:10)
4 Rounds