10 Rounds For Time: (40min cap)
200m Row / Run or 0.5k Bike
8 Over the Bar Burpees
6 Deadlifts 115/75 RX+135/95 MRX 95/65
4 Hang Squat Cleans
2 Shoulder to Overhead
*can thruster out on last rep HSC*
Core, Guns & Grip Development
100m Plate Pinch Carry
20 Plate Hammer Curls
10 One Hand Plate Flips (10 each)
100m KB/DB Heavy Farmer’s Carry
20 Double KB/DB Curls
10 One Hand Plate Flips (10 each)
CFHSV Running & Endurance WOD:
800m run, rest 1 minute
8 x 100m sprints, 100m recovery walk between efforts
400m run, rest 1 minute
4 x 100m sprints, 100m recovery walk between efforts
200m run, rest 1 minute
2 x 100m sprint, 100m recovery walk between efforts
800m run
