5 min Shoulder to Overhead Build Up
5 min Hang Power Clean Build Up
5 min Deadlifts Build Up
“The Equalizer” by DB
For Time: (18min cap)
18 Deadlifts 175/115 RX+ 205/135 MRX 135/95
9 Hang Power Cleans
6 Shoulder to Overhead
200m Row / Run or .5k Bike
12 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
400m Row / Run or 1k Bike
9 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead
600m Row / Run or 1.5k Bike
*compare to 15 Dec 20; 9 Dec 19; 17 Dec 18
Chest & Shoulder Development
24 Dumbbell / Kettlebell Bench Press
48 Band Pull-Aparts
24 Dumbbell / Kettlebell Bench Press
200m Dumbbell / Kettlebell Overhead Carry
CFHSV RUNNING & ENDURANCE WOD:
4 rounds of:
800m run, rest 30 seconds
400m run, rest 30 seconds
200m run
rest 3 minutes between rounds
