Benchmark WOD
“NICOLE”
20min AMRAP:
Run 400meters
Max Rep Pull-Ups (once you come off bar have to run 400m)
*Score is total Pull-ups completed in 20min
Core Development 1-2 Rounds
15 Russian Twists
15 V-Ups
15 Russian Twists
15 V-Ups
15 Hip Extensions
CFHSV Running & Endurance WOD:
2 x 800m run, rest 2 minutes between efforts
4 x 400m run, rest 1 minute between efforts
6 x 200m run, rest :30 seconds between efforts
8 x 100m run, 100m recovery walk between efforts
