Saturday, June 15 2024

“Fatherly Love!” by DB

For Time: (36min cap)

800m Run/Row or 2k Bike

25 Hang Snatch 95/65lbs RX+115/75 MRX 75/55

25 Pull-Ups RX+ Chest to Bar MRX Ring Rows

400m Row/Run or 1k Bike

25 Sumo Deadlift High Pulls 95/65lbs RX+115/75 MRX 75/55

25 Handstand Push-Ups or Shoulder to Overhead RX+ Strict MRX 2/4” rise

200m Row/Run or 0.5k Bike

25 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’

25 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10lbs

400m Row/Run or 1k Bike

25 Sumo Deadlift High Pulls

25 Handstand Push-Ups or Shoulder to Overhead RX+ Strict MRX 2/4” rise

800m Run /Row or 2k Bike

25 Hang Snatch

25 Pull-Ups RX+ Chest to Bar MRX Ring Rows

Core & Squat Development

2 x 50m Front Rack Lunges

2 x 50 Bicycle Crunches

2 x 10 Reps Pistols (alt legs)

20 Wallball Leg Lifts

20 Kettlebell Goblet Hold Reverse Lunges (alt legs)

CFHSV RUNNING & ENDURANCE WOD:

1 mile run

200m Overhead plate carry

1 mile run

200m Overhead plate carry

1 mile run