**Tester: 400m Run, Row or 1km A-Bike for Time** OHS E3MOM 10 – 5 – 5 – 10 12min AMRAP: -12/10cal Row or Bike or 200m Run – 10 L Arm KB OHS -12/10cal Row or Bike or 200m Run – 10 R Arm KB OHS -12/10cal Row or Bike or 200m Run – 20 KBS KB loads = 24/16 RX+ 32/24 MRX 20/12kgs Grip Development – 1 or 2 sets of 10 reps Plate Pinch Curls straight to 200m KB/DB Farmer’s Carry straight to 10 Plate Pinch Curls
CFHSV Running & Endurance WOD: 1:00 easy effort run into 1:00 faster run into 1:00 recovery walk 1:00 medium effort run into 1:00 faster run into 1:00 recovery walk 1:00 hard effort run into 1:00 faster run into 1:00 recovery walk rest 3 minutes 4 x 400m run, 200m recovery walk between efforts *goal is to stay +/- 10 seconds on all 400s* rest 3 minutes 2 x 1600m run, 400m recovery walk between efforts *goal is to stay +/- 15 seconds on both 1600s*
