August 2017

Skill WOD

10 min EMOM
Even: 8-10 Toes to bar
Odd: 8-10 Barbell Bent over Rows

WOD

40 Wall Balls
10 Push Jerks
3 Rounds
Fitness: 115/75
Performance: 155/105
Open: 175/115
**For the toes to bar focus on a straight leg kip today.  Coaches will review this in the warm up.  The skill work is meant for good movement with no pressure of time or speed.  For the met con the load should be heavy for the push jerks.  Pick a challenging weight, but something you can hit 5 in a row with.  Your shoulders will get fatigued from throwing the wall ball.  Work to keep your core tight and avoid any arching as you fatigue in this workout.**

DRIVE

15 min AMRAP
400 M Run
10 Pull ups
10 Push ups
Rest 2 minutes
15 min AMRAP
200 M Run
15 Sit ups
15 Air Squats
cfh
The noon crew dresses only in CFH official colors. Now that’s dedication