WOD: A. In 10 minutes, build up to a tough TnG 3 rep hang squat clean thruster B. Complete the following for time of: 800m run 5 burpee pull-ups RX+ muscle ups (bar or ring) 5 hang squat clean thrusters 95/65 RX+ 115/80 (55 and over 75/55) 400m run 7 burpee pull-ups RX+ muscle ups (bar or ring) 7 hang squat clean thrusters 95/65 RX+ 115/80 (55 and over 75/55) 200m run 9 burpee pull-ups RX+ muscle ups (bar or ring) 9 hang squat clean thrusters 95/65 RX+ 115/80 (55 and over 75/55) CFHSV Running & Endurance WOD:
Mixed Intervals Run Training
3 x 400m Runs 90% effort or 15sec faster than 5k pace with 2 min rest between efforts
5 x 100m Sprints with 30 sec rest between efforts
2 x 800m Runs 85% effort or 10sec faster than 5k pace with 2 min rest between efforts
4 x 200m Sprints with 1 min rest between efforts
meet at CFHSV at 8am
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