“Fast 40s” by DB
For Time: (30min cap)
400m Run/Row or 1k Bike
40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55
Rest 1min
400m Run/Row or 1k Bike
40 Thrusters
Rest 1min
400m Run/Row or 1k Bike
40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
Rest 1min
400m Run/Row or 1k Bike
40 Toes to Bar or WallBall Sit-up 20/14lbs MRX 20/10
Rest 1min
400m Run/Row or 1k Bike
40 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
Core Development
40 Hip Extensions
1min High Plank Hold
40 Reverse Rower Tucks
1min Low Plank Hold
CFHSV Running & Endurance WOD:
1 mile run, rest 2 minutes
2 x 800m run, rest 1 minute between efforts
8 x 200m run, rest 30 seconds between efforts
