4 Rounds For Time: (30min cap)
40 Calorie Row/Bike or 800m Run
20 Over the Bar Burpees
10 Barbell Push-ups MRX Push-ups
5 Power Snatch 135/95lbs RX+155/105 MRX 115/75
Grip & Guns Development
200m KB/DB Farmers Carry
20 KB Bottoms Up Curl
200m Plate Pinch Carry
20 Plate Pinch Curls
100m KB/DB Farmers Carry
10 KB Bottoms Up Curls
100m Plate Pinch Carry
10 Plate Pinch Curls
CFHSV RUNNING & ENDURANCE WOD:
1 mile run for time
rest 3 minutes
8 x 100m sprint
100m recovery walk between efforts
1 mile run
