Row/Bike 24/20cal or 400m Run
E5MOM x 10min (score is slowest time of the 2)
4 Rounds For Time: (24min cap)
6 Power Cleans
6 Hang Squat Cleans
12 Toes to Bar
24/20 Calorie Row/Bike or 400m Run
Rest 2min after each Round
Barbell Weights = 155/105 RX+185/125 MRX 115/75lbs
Core, Guns & Grip Development
-2×5 Skin the Cats
-2×10 Plate Pinch Curls
-2×10 Hip Extensions
-2×10 Barbell Curls
-2×20 Dumbbell/Kettlebell Pullovers or 2x10cal Ski Erg
-2×10 Dumbbell Hammer Curls
-2×10 Evil Wheels
CFHSV RUNNING & ENDURANCE WOD:
400m run
10 WB Ground to Overhead
6 WB Push Press
3 WB Thrusters
600m run
12 WB Ground to Overhead
8 WB Push Press
4 WB Thrusters
800m run
14 WB Ground to Overhead
10 WB Push Press
5 WB Thrusters
1000m run
16 WB Ground to Overhead
12 WB Push Press
6 WB Thrusters
1 Mile Run
