“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
