Saturday, August 3 2024

For Time: (6min cap)

49/40 Calorie Row/Bike or 800m Run

*Rest 4min / transition from / time cap

28min AMRAP:

49/40 Calorie Row/Bike or 800m Run

42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

35 Wallball Sit-ups 20/14lbs MRX 20/10lbs

28 Wallball Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’

14 Pull-ups RX+ Chest to Bar MRX Ring Rows

7 Handstand Push-Ups RX+ Strict MRX 14 Strict Kettlebell Press

Core, Chest & Guns Development

2×14 Dumbbell/Kettlebell Renegade Rows

2×14 Dumbbell/Kettlebell Curls

2×14 Dumbbell/Kettlebell Bench Press

2×14 Reverse Rower Tucks

2×14 Dumbbell/Kettlebell Hammer Curls

**Repeat Backwards**

CFHSV RUNNING & ENDURANCE WOD:

4 x 400m run, rest 1 minute between efforts

2 x 800m, rest 2 minutes between efforts

8 x 200m, rest 30 seconds between efforts

800m run

PLEASE ALLOW EXTRA TIME GETTING TO THE GYM TODAY. THE LOCAL SPRINT TRIATHLON UTILIZES LEEMAN FERRY AND WILL CAUSE TRAFFIC DELAYS.