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Saturday, December 16 2023

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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

Core Development

10 Weighted Sit-ups
20 WallBall Russian Twists

20 GHD Sit-ups
20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers

20 WallBall Russian Twists

20 Hip Extensions
10 Weighted Sit-ups

CFHSV RUNNING & ENDURANCE WOD:

4 rounds of:

400m run

50 air squats

Then,

800m double dumbbell farmers carry, heavy

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