Saturday Speed Sesh


Outdoor Fitness at CFS – Register through the ZenPlanner App.  We have suspended Thursday-Sunday Zoom WODs moving forward.

2 Rounds
50s on 10s off
Hang Muscle Snatch
Single Unders*

*Second round perform Double Unders

5 Inchworms
10 Dive Bomber Push Ups
20 Alt Downward Dog Toe Touches

1000m Row
100 Double Unders
20 Power Snatches 115|75
1 Mile Run*
20 Power Snatches
100 Double unders
1000m Row

*3 loops or 2- 800’s

Level 2- 95|55
Level 1- 75|35, Single Unders x 2
ADV- 135|95

At Home Version –
Mile Run 3:30 out and 3:30 in (7mins total)
800m run or 2 min out and 2 min in for the Row.
Mile Subs = Rower 2k, Bike 3 Miles
Double Under Sub = plate hops for 1 minute

Extra Work
Bodyweight Bench Press
Bodyweight Bent Over Rows