Monday November 23, 2015

  CFQV Thanksgiving holiday hours
GPP

A) 5 RFT:

  • 7 unbroken KB swings
  • 14 unbroken Wall Balls (30/20)
  • 21 unbroken Double unders

Rest :30 between rounds

B) 500m Row Time Trial


STRONG

A) 3 Rounds for time of:

  • 12 Deadlifts, 225/155# or 80% of clean max
  • 9 Hang Power Cleans
  • 6 Jerks

Rest 3 minutes between rounds

B) 500m Row Time Trial