WOD: For Time: 1200m run 50 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 25 pull-ups 800m run 40 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 20 pull-ups 400m run 30 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 15 pull-ups 200m run 20 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 10 pull-ups 100m run 10 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 5 pull-ups CFHSV Running & Endurance WOD:
400m Run, rest 1:00*
400m Run, rest 1:00*
400m Run, rest 1:00*
400m Run*
*Must track variance from first run to each of the other three.
REST 3:00
550m Row, 30 Rower Jumps
450m Row, 25 Rower Jumps
350m Row, 20 Rower Jumps
250m Row, 15 Rower Jumps
150m Row, 10 Rower Jumps
REST 3:00
800m Run, 100% effort, rest 2:00
400m Run, 100% effort, rest 1:00
200m Run, 100% effort
ACCUMULATE
- 1 GHD per second of total variance from (A)
- 40 Reverse Slamball Tosses
