For time: (35min cap)
800m Run/Row or 2k Bike
15 Overhead Squats 115/80 RX+135/95 MRX 95/65
800m Run/Row or 2k Bike
15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row
600m Run/Row or 1.5k Bike
20 Front Squats
600m Run/Row or 1.5k Bike
15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row
400m Run/Row or 1k Bike
25 Back Squats
400m Run /Row or 1k Bike
15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row
Core & Single Leg Squat Development
2 sets 10-20 reps Double Kettlebell Overhead Lunges
20 Hollow Rocks
2 sets 10-20 Reps Pistols (alt legs)
20 Hip Extensions
1min Wall Iron Chair Sit Holding 25/15/10lb plate
CFHSV RUNNING & ENDURANCE WOD:
1 mile run
Rest 3:00
4 x 400m, 1min rest between efforts
10 x 100m sprint, 100m recovery walk between efforts
