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Saturday, December 14 2019

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“Dropped Lung Deuce” by DB

For Time:

Run 400m
10 Over Bar Burpees
30 Sumo Deadlift High Pull 95/65lbs RX+ 115/75 MRX 75/55

Row 300m
5 Over Bar Burpees
15 Front Squats
Run 400m
10 Over Bar Burpees
30 Shoulder to Overhead
Row 300m
5 Over Bar Burpees
15 Thrusters

Core Development

Accumulate 1min L-Sit HANG

30 GHD Sit-Ups
30 Hip Extensions

CFHSV Running & Endurance WOD:

800m run, rest 2 minutes

400m sprint into 400m recovery jog, rest 2 minutes

400m sprint into 400m recovery jog, rest 2 minutes

200m sprint into 200m recovery jog, rest 1 minute

200m sprint into 200m recovery jog, rest 1 minute

400m sprint into 400m recovery jog, rest 2 minutes

400m sprint into 400m recovery jog, rest 2 minutes

800m run

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