“For Our Father!” by DB
For Time: (40 min cap)
400m Run /Row or 1km Bike
50 Thrusters 95/65 RX+ 115/75 MRX 75/55
50 Pull-Ups RX+ Chest to Bar MRX Ring Rows
400m Row/Run or 1km Bike
~ Rest 3 Minutes / Add Weight ~
400m Run/Row or 1km Bike
50 Power Cleans 135/95 RX+ 155/105 MRX 95/65
50 Toes to Bar
400m Row/Run or 1km Bike
Core & Squat Development
2 x 50m Front Rack Lunges
2 x 50 Bicycle Crunches
2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate
CFHSV Running & Endurance WOD:
10 burpees
400m run
10 burpees
400m run
rest 2 minutes
800m run
20 burpees
800m run
20 burpees
rest 2 minutes
10 burpees
400m run
10 burpees
400m run
