We hope all members can join us for the CF2120 Holiday Party this Saturday at 4pm. If you did not receive the evite we do apoligise but please attend if you can? 

WU: AL, CPD

Choose Endurance or Strength wod?

Endurance WOD: FT – get started right at the bell! Set up & go

  • 100 push ups
  • 800 m run
  • 100 abmat sit up
  • 800 m run
  • 100 pull ups
  • 800 m run
  • 100 squats
  • 800 m run

GA: all runs 600m then 40 HRPU, 40 sit  ups, 30 pull ups, 50 squats

 

Skill Oly WOD:

  • 4X10 OHS WU wt.
  • 6X3 snatch balance
  • 10X1 high hang sq. snatch
  • b.squat 20@60% 15@ 70% 10@80% 2X5@90%
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