March 6th, 2017

the-princesses

A Force To Be Reckoned With

A wonderful group of  Women from CFK  had a ton of fun supporting an annual and local charity event called terrific tables Wonderful Women; a fundraiser for Women’s Crisis Services in Waterloo Region who bring together people from all walks of life to create, vote, bid, laugh, learn and celebrate. Our table was a tribute to Carrie Fisher and we won 2nd place! Way to go Princess Leia’s!

Today’s WOD

Go every 4 min x 3 sets

Front Squat @ 70% of 1RM x 8-10 reps, rest 0 sec

Handstand Push Up x 8-12 reps

+

With a partner, switching after every 30 wall balls – 8 min AMRAP

Wall Ball x 30

Row for cals

*score is total wall balls + cals on the rower. 1 person is doing wall balls while the other is rowing.

+

A1. Hollow hold x 30 sec, rest 30 sec

A2. Superman hold x 30 sec, rest 30 sec x 3

 

Notes:

– Busy day, get warm and get moving

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s