10 Rounds For Time: (30min cap)
10 Pull-Ups RX+ Strict Pull-ups MRX Ring Rows
5 Hang Cleans 135/95 RX+165/115 MRX 95/65
10/7 Barbell Push-Ups MRX Push-ups
Core & Chest Development
25 Barbell or Banded Good Mornings
25 Dumbbell/Kettlebell Bench Press
25 Reverse Rower Tucks
25 Band Pull Aparts Across Chest
25 Hip Extensions
CFHSV Running & Endurance WOD:
6 rounds of:
400m Run, rest 30 seconds
200m Run, rest 15 seconds
2 x 100m sprint, 100m recovery walk between efforts
