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Saturday, July 16 2022

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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

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