Saturday, January 6 2023

For time: (35min cap)

1000m Run/Row or 2.5k Bike

50 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

800m Run/Row or 2k Bike

40 Deadlifts 135/95 RX+155/105 MRX 95/65lbs

600m Run/Row or 1.5k Bike

30 Hang Cleans

400m Run/Row or 1k Bike

20 Shoulder to Overhead

200m Run /Row or 0.5k Bike

10 Ground to Overhead

Grip & Guns Development

100m Kettlebell / Dumbell Farmers Carry

25 Barbell Curls

100m Plate Pinch Carry

15 Plate Pinch Curls

10 Dumbbell Curls each arm

1min Wall Iron Chair Sit Holding 25/15/10lb plate

CFHSV RUNNING & ENDURANCE WOD:

3 rounds of:

800m run, rest 1 minute

400m run, rest 1 minute

200m run

rest 3 minutes between rounds