A. Deadlift: 5 – 4 – 3 – 2 – 2 E2MOM B. 3 rounds for time of: 9 deadlifts 315/215 RX+ 4 reps 405/265 (MRX 9 reps 245/165) 15 handstand push-ups RX+ strict (MRX 4′ rise) OR 15 ring push-ups (MRX 10 ring push-ups) 21 wall balls 20/14 10/9′ (MRX 20/10 9′) rest exactly 3 minutes after WOD, then: C. “FINISHER” 600m run for time D. Core & Flexibility Accessory Training: 2 x 30 seconds couch stretch or modified couch 1 minute L-sit hold 2 x 30 head to floor straddle stretch 35 GHD sit-ups or 35 weighted sit-ups spend 2-4 minutes with favorite lower back stretch or stretches CFHSV Running & Endurance WOD:
Extra Gear Training:
Run 800m x 4
–Rest 3:00 between reps
*Athletes will alternate between a moderate pace run (70-80%) and an all-out sprint at given markers
