22 January 2014

INCLEMENT WEATHER POLICY:  As always we will follow the OPM snow and weather delay schedule.  Due to the snow accumulation and below zero temperatures tomorrow morning (22 January) we will cancel the 0500 and 0600 and 0700 classes at CF Liberation and CF Kingstowne.  The first classes of the day will be at 0900 at CF Kingstowne and 1030 at CF Liberation.

WOD: 

3 RFT:

  • 10 Hang Power Snatches (95/65)
  • 15 Bar Hop Burpees
  • 20 Wall Balls (20/14)

CORE: 

6 X 30 SEC

1 ARM, 1 LEG ( ALTERNATE ) PLANK HOLDS (A: 25/15)