Thursday 2/22/18

The Open is here! The first workout (18.1) will be announced Thursday night live on We kick things off at CFIL at 9AM on Saturday – be there! 

*There will be a short WOD (8:00-8:45AM) offered this Saturday morning for anyone not participating in the Open*

CFIL Intramural Open



The focus here is high-quality and efficient movements (no score to record). You choose the effort level, but scale number or weight/height as needed so that you can maintain focus on movement quality.

Alternating EMOM 20′ (4x through – start on any station, rotate in order):

1- 14 Unbroken Wall Balls (20/14 to 10’/9′)
2- 12 Calorie Row
3- 10 Burpee Box Jump-Overs (24/20)
4- 8 Handstand Push-Ups (Strict or Kipping – you choose) (or Box HSPU or Seated DB Press)


5 Min. Group Stretch — Coaches’ Choice

Categories: WOD

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