Run/Row 400m or 1k Bike x 8min E4MOM
(score is slowest time of the 2)
5 Rounds For Time: (25min cap)
9 Thrusters 115/75 RX+135/95 MRX 95/65lbs
15 Pull-Ups RX+ Chest to Bar MRX Ring Rows
400m Row/Run or 1k Bike
Rest 2min after each Round
Core Development
2×15 GHD Sit-ups
2×15 Reverse Hypers
2×10 Barbell Sit-up to Press
2×15 Hip Extensions
2×15 Ball Slams or 15cal Ski Erg
2×20 Barbell or Banded Good Mornings
CFHSV RUNNING & ENDURANCE WOD:
MainSite WOD:
5 rounds each for time:
800m run
rest 3 minutes between efforts
I remember this day! Pure joy, here!!!
I love watching these two play.
A. 1:25 // 1:21
B. 19:44 RX+ (ROW)
{ 2:13 // 2:13 // 2:24 // 2:35 // 2:19 }
A.) 1:24/1:25 run
21:31 Rx run
2:28-2:34-2:50-2:56-2:43
A. 1:22 row
B. 23:12 rx+
A: Med Bike – 1:38/1:38
B: 20:50, RX/Bike
Splits: 2:33/2:34/2:33/2:35/2:35
Bike Splits: 1:46/1:49/1:48/1:48/1:48
A. 1:48/1:46 bike
B. 21:54 RX+ row
(2:43, 2:49, 2:58, 3:15, 3:09)