Welcome our newest addition to CFOIB. Capt. Hook!
Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Skill EMOM (15 Minutes)
Minute 1
- 5 Strict Pull-Ups
- (Scale: Ring Rows)
Minute 2
- Handstand Hold or Walk Practice
Minute 3
- 12 Hollow Rocks
- 12 Arch Rocks
Engine
25–30 Minutes Zone 2
Choice:
- Bike
- Row
- Run
Finish with 10 minutes of shoulder and hip mobility.
Skill EMOM (15 Minutes)
Minute 1
- 5 Strict Pull-Ups
- (Scale: Ring Rows)
Minute 2
- Handstand Hold or Walk Practice
Minute 3
- 12 Hollow Rocks
- 12 Arch Rocks
Engine
25–30 Minutes Zone 2
Choice:
- Bike
- Row
- Run
Finish with 10 minutes of shoulder and hip mobility.
Skill EMOM (15 Minutes)
Minute 1
- 5 Strict Pull-Ups
- (Scale: Ring Rows)
Minute 2
- Handstand Hold or Walk Practice
Minute 3
- 12 Hollow Rocks
- 12 Arch Rocks
Engine
25–30 Minutes Zone 2
Choice:
- Bike
- Row
- Run
Finish with 10 minutes of shoulder and hip mobility.