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Saturday, July 30 2016

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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

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