For Time: (30min cap)
200m Run/Row or 0.5k Bike
20 Dumbbell Snatch (alt arms)
10 Toes to Bar
400m Run/Row or 1k Bike
40 Dumbbell Snatch (alt arms)
20 Toes to Bar
400m Run/Row or 1k Bike
40 Dumbbell Snatch (alt arms)
20 Toes to Bar
200m Run/Row or 0.5k Bike
20 Dumbbell Snatch (alt arms)
10 Toes to Bar
DBs = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20
Core Challenge (straight thru No stopping)
20 Hip Extensions
20 GHD Sit-ups
1min High Plank Hold
20 Bar Hang Leg Lifts
1min Low Plank Hold
20 V-Ups
1min Hollow Hold
CFHSV Running & Endurance WOD:
200m run, 100m recovery walk
400m run, 100m recovery walk
800m run, 200m recovery walk
200m sprint, 100m recovery jog
400m sprint, 200m recovery jog
800m sprint, 400m recover jog
50 burpees
