Open WOD 18.2
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Reps For Time of:
Dumbbell Squats or Barbell Front Squats
Bar Facing Burpees
Workout 18.2a
1 rep Max Clean
**Time cap: 12 minutes to complete 18.2 AND 18.2a**
*Dumbbell Loads = 50/35 MRX 35/20lbs
*Barbell Loads = 115/75 MRX 85/55
Core & Flexibility Development
1min L-Sit Hold Rings or Parallettes or Floor
Floor Straddle Strecth 30sec center, 30sec left leg, 30sec right leg, 30sec center
2min High Plank Hold w/1 Push-up every 10 sec
1min Each Leg Couch Stretch
1min Hollow Hold roll straight into 1min Superman Arch
CFHSV Running & Endurance WOD:
1 mile run, rest 4 minutes
4 x 400m run, rest 2 minute between efforts
8 x 200m run, rest 1 minute between efforts
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