tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
Row 2 Min
3 Rounds
10 Air Squats
10 Push Ups
10 PVC OHS
:10 Squatting Quad Stretch w/ Bar
:10 Overhead Squat Hold (standing) w/ bar
:10 Overhead Squat Hold (bottomw) w/ bar
X3
Mobility
Weightlifting
Overhead Squat (6RM For Day 22×2 then 6 @ 90%)
Metcon
Metcon (Time)
Row 1000M @ 80% effort / sustainable pace
Rest same time as row
Metcon (Time)
Row 1000M @ 80% effort / sustainable pace
Rest same time as row
Metcon (Time)
Row 1000M @ 80% effort / sustainable pace
Rest same time as row