Thursday, March 17th, 2016

Happy St. Patrick's Day from CFIV!


4 Rounds, 4 minutes to complete each round:

400 m run 8 Push Jerk (135/95) 8 Box Jump (24/20)

You have 4 minutes to complete the prescribed work. The faster you finish, the longer you have to rest until the next rounds which begin promptly at the 4,8, and 12 minute marks.


Functional Fusion:

10 min. AMRAP:

15 hip extensions

10 pushups

200M run

*Rest 1 min.*

10 min. AMRAP:

Obstacle Course (ladder, hops, bear crawl)

100 Jumping jacks

20 situps

*Rest 1 min.*

10 min. AMRAP:

500M Row

50 Mountain climbers

50 kettlebell swings

*You will be able to save the max number of rounds per each 10 Mins. set.

#WOD #FunctionalFusion