WOD: A. Tester “Fast 50’s” by DB
For Time 50 Pull-Ups or 50 C2B Pull-Ups –rest 2min– 50 HSPU or 50 Hand-Release Push-Ups –rest 2min– 50 Bodyweight / 75% BW Deadlifts –rest 2min– 50 GHD Sit-Ups or 50 Anchored Sit-Ups –rest 2min– 50 Kettlebell Swings 24/16 or 32/24 or 20/12 –rest 2min– 50 Double Unders –rest 2min– 50 cal Row or 50cal Assault Bike Rest 2min 50 Hang Power Cleans 115/75 or 135/95 or 95/65 –rest 2min– 50 Over Bar Burpees Athlete’s Choice on order of exercises
CFHSV Running & Endurance WOD: In an 11 minute window: 800m run, rest 1 minute 600m run, rest 1 minute 400m run, rest 1 minute 200m run Rest 2 minutes, then repeat. Accessory: Accumulate 2 minutes in a right leg lunge Accumulate 2 minutes in a left leg lunge 5 rounds of a 20 second hollow hold into 10 Military sit-ups
