8 Intervals For Time:
200m Run or Row or 0.5km Assault Bike
3 Muscle-Ups (bar or ring) MRX 3 Chest to Bar Pull-Ups
6 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise
12 Push-Ups RX+ Feet on WallBall
200m Row or Run or 0.5km Assault Bike (opposite)
Rest 1min after each Round
*Score is slowest round*
Core/Handstand Development
1min HandStand or High Plank Hold w/ Shoulder Taps
1min non-stop Hip Extensions
50′ Handstand Walk or Partner Wheelbarrel Walk
One Arm Dumbbell Bench Press with DB (25 each arm one at a time)
CFHSV Running & Endurance WOD:
1600m run
5 rounds of: 10 air squats, 10 sit-ups
1200m run
4 rounds of: 10 air squats, 10 sit-ups
800m run
3 rounds of: 10 air squats, 10 sit-ups
600m run
2 rounds of: 10 air squats, 10 sit-ups
400m run:
1 round of: 10 air squats, 10 sit-ups
