4 Rounds For Time: (28min cap)
Run / Row 600m or Bike 1.5km
3 Snatch
6 Overhead Squats 95/65 RX+135/95 MRX 75/55
12 Lunges (Overhead, Front or Back Rack; alt legs)
24 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10
Core & Leg Accessory Training
10 Barbell Kang Squats
20 Evil Wheels
30 Bulgarian Split Squats (15 each) w/DBs
1min Wall Iron Chair Sit Holding 25/15lb plate
CFHSV Running & Endurance WOD:
2 Rounds of:
800m run, rest 2 minutes
4 x 200m sprint, rest 30 seconds between efforts
100m recovery walk
8 x 100m sprint, 100m recovery walk between efforts
