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Saturday, March 13 2021

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“Run, Lift, Row & Go” by DB

3 Rounds For Time: (40min cap)

400m Run/Row or 1km Assault Bike
15 Deadlifts 155/105lbs MRX 115/75

10 Hang Cleans
5 Shoulder to Overhead
400m Row/Run or 1km Assault Bike
5 Chest to Bar MRX Pull-Ups
10 Barbell Push-Ups MRX Push-Ups

15 Air Squats

Core & Handstand Development

60ft Handstand Walk or 6 WallWalks

120ft Bear Crawl
1min High Plank Hold
2min Low Plank Hold

CFHSV Running & Endurance WOD:

1200m run

rest 1 minute

6 x 200m sprint, rest 30 seconds between efforts

800m run

rest 1 minute

6 x 100m sprint, 100m recovery walk between efforts

1200m run

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