Conditioning WOD – 25 minutes
Starting at 0:00, every 5 minutes for 25 minutes complete a round for time.
Your slowest round is your score for the day.
10 Burpee Pull-Ups
5 Power Snatch 165/105
*Unless scaling, aim to do burpee pullups to a bar that is no lower than the your wrist when extending your hand above head while standing under the bar. Also if scaling, you may use a box or stacked plates to step up and jump to complete your pullups if needed.
*If raining, running can be subbed with 1200m bike OR 500m row. Your choice and whichever is available based on class size.
Post 1 score, your slowest for the day… better hustle! 🙂
*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.
CFR ENDURANCE WOD – 35 MIN CAP
800m Run (to the deadend)
25 Calorie row
20 Burpee Pullups
15 Power Snatch 95/65
20 Cal Row
15 Burpee Pullups
10 Power Snatch 95/65
15 Cal Row
10 Burpee Pullups
5 Power Snatch 95/65
*If raining, running can be subbed 3:1 distance with bike OR 1000m, 500m, 250m row to convert properly. Your choice and whichever is available based on class size.