Friday 12/2/16



Saturday 12/3: CFIL Holiday Party from 5-8pm! Details in Nov. newsletter and on gym whiteboard!

Sunday 12/4: Restorative Yoga 9:30-11:00am, open to all! See this week’s Facebook post for some special props to bring if you have them (though not required)! 



“Winter Chipper”

*compare to 12/5/15*

With a running clock, for max reps:

(0:00-6:00) 6 minutes Row for Calories (1 calorie = 1 rep)
(6:00-11:00) 5 minutes Burpee Box Overs (24/20)
(11:00-15:00) 4 minutes to complete a 600m Run
(15:00-18:00) 3 minutes Power Snatches (95/65)
(18:00-20:00) 2 minutes Double Unders
(20:00-21:00) 1 min Thrusters (95/65)

Count reps continuously throughout (run does not count toward reps), record total as your score

(Stagger start if needed due to rower #s)

Cash-Out & Cool-Down

4 Rounds:
15 sec. Hanging L-Sit / Knees Up
45 sec. Plank on Elbows
30 sec. Rest

then, 3+ mins Legs Up/Straddle Against Wall (your choice)

Categories: WOD

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