WOD

8am normal session 3pm join in session 4pm normal session Working in pairs: 2 Rounds: Row 500m v Double Unders * Row once each person 50 Toes To Bar * 25 each 50 Deadlift 100/70 * 25 each * Or use approximately 75% 1RM

7am normal session 3pm join in session 4pm normal session CF Games WOD #4 * From Regionals 2011 100 Pullups 100 Kettlebell Swings 24/16 100 Double Unders 100 Overhead Squat 40/30

This is our 7th year honouring Remembrance Day with a WOD. For time: 1 minute Silence 1km run 11 Pull-ups 11 Push-ups 11 Box Jumps 11 Wall Ball 11 Kettlebell Swings 11 Ring Dips 11 One-Arm Dumbbell Snatch each arm 11 Burpees 11 Squats 11 SDHP 11 Medicine Ball Cleans 1km Run

A) 10 minutes – every 2 minutes 5 x 5 Pendlay Row B) 10 minutes – every 2 minutes 5 x 5 Strict Press C) 10 minutes – every 2 minutes 5 x 3 Reverse Lunge * 3 reps each leg * Use front rack position

25 minute AMRAP Run 100m 1 Pullup +1 1 Dip +1

A) 15 minutes Snatch Practice B) 10 minutes – every 2 minutes: 5 x 5 Overhead Squat * Behind the neck split jerk to receive C) 10 minute EMOM 1 Power Snatch 1 Overhead Squat 1 Hang Squat Snatch

40 minute EMOM On 0:00, 4:00, 8:00 etc 10 Back Squat *as heavy as possible each set *no lifters, socks only 🙂 On 2:00, 6:00, 10:00 etc As many sit ups as possible in 1 minute

7am join in 8am normal session 4 pm normal session “Joshie” 3 rounds: 21 Right arm dumbbell snatch 20/15 21 L Pullups 21 Left arm dumbbell snatch 20/15 21 L Pullups

6am join in 7am normal session 3pm join in 4pm normal session “Abbate” Run 1.6km 21 Clean and Jerk 70/50 Run 800m 21 Clean and Jerk 70/50 Run 1.6km

10 x 10 Thrusters * Choose own starting weight * Each set must get heavier * Rest as required between each set * Take from the racks 5 x 3 Thrusters * Continue to add weight from the 10’s