20min AMRAP:
12/10 Calorie Row/Bike or 200m Run
10 Deadlifts
10 Over the Bar Burpees
10 Wallball Sit-Ups or 10 Toes to Bar
Wallballs = 20/14lbs MRX 20/10
Barbell = 225/155 RX+275/185 MRX 155/105
Guns & Core Development
5 Skin the Cats
10 Plate Pinch Curls (two plates)
1min High Plank Hold
15 DB Hammer Curls
20 Band Pull-Aparts
1min Low Plank Hold
25 Barbell Curls
-30 Plate Curls (one plate, two arms)
CFHSV RUNNING & ENDURANCE WOD:
4x400m, 1 min rest between efforts
Rest 3 min
4x400m, 45 sec rest between efforts
Rest 2 min
4x400m, 30 sec rest between efforts
