3 Rounds For Time: (30min cap)
10 Over the Bar Burpees
15 Overhead Squats 95/65 RX+135/95 MRX 75/55
30 Pull-ups RX+ Chest to Bar MRX Ring Rows
60 Double Unders
Rest 2min After Each Round
Core, Chest & Guns Development
15 Dubmbell Push-ups
15 Dumbbell Curls
15 Dumbbell Bench Press
15 Dumbbell Hammer Curls
15 Reverse Rower Tucks
15 Band Pull Aparts Across Chest
CFHSV RUNNING & ENDURANCE WOD:
2 rounds of:
400m run
20 double dumbbell hang cleans
600m run
200m double dumbbell farmers carry
400m run
20 double dumbbell S2O
600m run
rest 3 minutes
