Friday 7.24 : “Christine”


Strength: Snatch + OHS
EMOM 10m: 1 Snatch + 1 Overhead Squat

WOD: “Christine”
3 Rounds
Row 500m
12 Deadlift @ BW
21 Box Jumps 24/20

S: Row 400m, 50% BW, Step Ups
L1: 75% BW

Extra Work
1. 3 Rounds for Quality
3 Turkish Getups (each side) 53/35
20 Russian Twists (each side) 20/14
20 GHD Situps
35 GHD Hip Extensions
1:00 Forearm Plank
– rest 1:00 after each round

We are working diligently on refining our VF program. We apologize greatly for the recent hiccups this week as we thought we had situations with YouTube worked out but were lead astray. For the time being please reference the VF page linked here. By Monday we will have a brand new set of new workouts with failsafe for the future. Thank you again for sticking with it!

Also can view recent workouts on YouTube here (those that aren’t blocked!).