Run/Row 200m or 0.5k Bike x 8min E2MOM
(score is slowest time of the 4)
MainSite WOD
3 Rounds For Time: (21min cap)
800m Run
50 Deadlifts 95/65lbs MRX 75/55
Chest Development & Stretching
2×15 Band Pull-Aparts
30sec Butterfly Stretch x 2
2×15 DB/KB Bench Press
30sec Straddle Stretch x 2
1min Hollow Hold
30sec Chinese Splits Hold x 2
1min Low Plank Hold
CFHSV Running & Endurance WOD:
For Time:
-24 alt lunges
-200m sprint
-24 alt lunges
–2min rest
-400m run
-40 air squats
-400m run
–2min rest
-1000m run
-20 burpees
-1000m run
