WOD: A. In 10 minutes, build up to a 1RM ground to overhead B. 15 minute AMRAP of: 4 ground to overhead 155/105 RX+ 185/125 (55 and over 125/85) 8 pull-ups RX+ C2B pull-ups 12 hand release push-ups 16 box jumps or step ups 24″/20″ RX+ 30″/24″ (55 and over 20″) CFHSV Running & Endurance WOD:
Row Endurance Training
-Row 100m – then – rest equal time (i.e. 100m row in 23sec = rest 23sec)
-Row 250m – then -rest equal time
-Row 500m – then -rest 1/2 time (i.e. 500m row in 1:50 = rest 55sec)
-Row 750m – then -rest 1/2 time
-Row 1000m – then -rest 1/4 time (i.e. 1000m row in 4:00 = rest 1:00)
-Row 1000m – then -rest 1/4 time
-Row 750m – then -rest 1/2 time
-Row 500m – then -rest 1/2 time
-Row 250m – then -rest equal time
-Row 100m – then – rest equal time
meet at CFHSV at 8am
