Run/Row 400m or 1k Bike — E4MOM x 12min
*score is slowest time of the 3
30min AMRAP:
10 Calorie Row/Bike or 200m Run or 50 Double Unders
10 Sumo Deadlift High Pulls
10 Hang Snatch
10 Toes to Bar
Barbell Weights = 95/65lbs RX+135/95 MRX 75/55lbs
Core Development
2×15 Windshield Wiper on Bar or lying on floor
2×15 Hip Extensions
2×30 Flutter Kicks (single count)
2×15 Reverse Hypers
2×15 WallBall Leg Lifts Over Kettlebell/Wallball
1min Bar Hang Snatch Width Grip
CFHSV RUNNING & ENDURANCE WOD:
4 rounds of:
800m run
40 plate jumps
10 plate ground to overhead
100m OH plate carry (50m out, 50m back)
100m sprint, 100m recovery walk
1:34
8 + 10 Cal Rx (Bike/T2B)
A. Run Training
B. 10 RX ( Alt Run / Row )
1:21 Row, misread and did 4 rounds
(1:21 / 1:19 / 1:18 / 1:17)
10+13 Rx (Bike)
400m row e4mom x 3: 1:30, 1:28, 1:26
9+18 scaled sdhp to traditional DL (95/row)
1:35 ski erg
10 @ scaled
1:39 bike
7+1 rx bike