WOD: A. Shoulder to OH – OH Lunge – Shoulder to OH – Squat – Shoulder to OH complex In 12 minutes, build up to a max weight of 1 shoulder to overhead, to 1 OH right leg lunge, to 1 OH left leg lunge, to 1 shoulder to overhead to 1 front squat to 1 shoulder to overhead B. 15 minute AMRAP of: 50 double unders 6 shoulder to overhead 95/65 RX+ 115/80 (55 and over 75/55) 6 OH lunges (alternating 3 each leg) 95/65 RX+ 115/80 (55 and over 75/55) 6 shoulder to overhead 12 toes to bar C. Core Development: 100 butterfly ab-mat sit-ups CFHSV Running & Endurance WOD: With continuous movement: Run 800m at 5k pace Run 400m at 1 mile pace Run 600m at 5k pace Run 400m at 1 mile pace Run 400m at 5k pace Run 400m at 1 mile pace rest 5 minute Run 1 mile for time
