For Time: (25min cap)
800m Row/Run or 2km Bike
21 Power Clean 135/95 RX+165/115 MRX115/75
21 Ring Dips MRX Bar Dips
600m Run/Row or 1.5k Bike
15 Squat Cleans
15 Ring Dips MRX Bar Dips
400m Row/Run or 1.5k Bike
9 Hang Squat Clean Thrusters
9 Ring Dips MRX Bar Dips
200m Run/Row 200m or 0.5k Bike
Curls & Stretching
2×20 DB/KB Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×20 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×20 Plate Steering Wheel/Hammer Curls
CFHSV RUNNING & ENDURANCE WOD:
30min AMRAP:
600m run
40 plate jumps
10 plate ground to overhead
100m OH plate carry
