Saturday, April 6 2024

5 Rounds For Time: (39min cap)

500m Row/Run or 1.2k Bike

20 Pull-Ups RX+ Chest to Bar MRX Ring Rows

20 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

20 WallBall Sit-ups

REST 1min after Each Round

Grip & Guns Development

100m KettleBell/Dumbbell 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:

6 x 800m run, rest 2 minutes between efforts

*1 burpee penalty for every second +/- to paid after all runs are complete.