MainSite WOD
3 Rounds For Time: (21min cap )
100 Double Unders
50 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs
25 Pull-ups MRX Ring Rows
Rest exactly 2min
“Finisher”
For Time: (10min cap)
800m Dumbbell / Kettlebell / Weight Plate Carry/Run/Walk
**Weight must be carried below shoulders (NOT on shoulders), i.e. farmers carry or belly/bear hug or hang carry / can use 1 or 2 arms**
Penalty for setting weight down = 10 push-ups or 5 burpees
DBs = 50/35lbs RX+ 70/50lbs MRX 35/20lbs
KBs = 24/16kgs RX+32/24kgs MRX 20/12kgs
Weight Plate = 45/35lbs RX+55/45lbs MRX 35/25lbs
Core & Guns Development
20 Dumbbell Hammer Curls
20 Weight Plate Hammer Curls
20 Strict Ring Rows
20 Barbell Curls
10 Strict Toes to Bar
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Come support your fellow CFHSV Athletes as they take on Events 2 and 3 of the Individual Quarterfinals!
Event 2 — 4 heats starting at 9:30am!
Event 3 — 4 heats starting at 3pm!
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