Strength WOD
10 Banded Hip Hinge
8 Romanian Deadlifts
8 Overhand Grip Barbell Rows
4 Rounds
WOD
10 Burpees
14 Back Rack Lunges
50 Doubles
12 minute AMRAP
Fitness: 95/65 (30 dubs or 60 singles)
Performance: 115/75 (50 dubs)
Open: 135/95 (40 dubs)
***For the Lunges, Athletes choice of using a rack or taking the bar from the floor***
DRIVE – CFH 6:30PM
12 Shoulder Taps (high plank position)
12 Push ups
6 V ups
4 Rounds
(For Strength not Time)
– then –
AMRAP 15 minutes
100 Single Unders
Max Cals on the Ski in 1 minute
20 Sit ups
Rest 30 seconds
