Saturday, March 11 2023

25min AMRAP:

25/20 Calorie Row/Bike or 400m Run
10 Over the Bar Burpees
15 Sumo Deadlift High Pulls 75/55lbs RX+ 95/65 MRX 65/45

10 Hang Cleans

Core Development

25 Reverse Rower Tucks
25 Banded or Barbell Good Mornings

25 Weighted Sit-Ups
25 Weighted Hip Extensions
50 Flutter Kicks (2 count/25 ea leg)

CFHSV RUNNING & ENDURANCE WOD:

1 mile run, rest 2 minutes

2 x 800m run, rest 1 minute between efforts

4 x 400m run, rest 30 seconds between efforts

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