tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
Row/Run/AD ~ 4 Min
8 Burpees
8 Step Ups
8 Chin Ups
OHS Mobility
Weightlifting
Overhead Squat (5RM For Day 23×2 then 5 @ 90%)
Metcon
Metcon (No Measure)
EMOM 20 Min
1. 3 Ring Dips 5 sec pause at bottom & top (support)
2. 20 Tuck Ups
3. :30 HS Hold
4. :20 L Sit Hang From Rig
Metcon (AMRAP – Reps)
Staight Arm False Grip Hold On Rings – Collect 60 Seconds in as many rounds as necessary
Record rounds necessary to accumulate time