WOD;
4 Rounds for Time:
400 Meter Run
20 Rings Dips
15 T2B
Following each round rest the amount of time it took you to complete it before starting the next
CFV WOD 9/3/2014
Skill;
Front Squat
3 x 5 @ 70% 1RM
3 x 3 @ 80% 1RM
3 x 1 @ 90% 1RM
WOD;
For Reps:
9 Min AMRAP of
10 Pistol Squats (L/5R, alternating legs)
20 Situps
30 Double Unders
THEN (no rest);
6 Min AMRAP of
10 Wall Ball 20/14lb @10′
10 V-Ups 20/14lb MB
CFV WOD 9/2/2014
WOD;
Chelsea
Every minute on the minute for 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Cash Out;
September Mobility