For Time: (30min cap)
1000m Run/Row or 2.5k Bike
100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs
100 Pull-Ups RX+ Chest to Bar MRX Ring Rows
500m Run/Row or 1.2k Bike
50 Kettlebell Swings
50 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10lbs
200m Run/Row or 0.5k Bike
KettleBell & Core Development
15 Evil Wheels
10 Turkish Get-Ups Right Arm
15 Kettlebell Bench Press
10 Turkish Get-Ups Left Arm
15 Kettlebell Push-Ups
200m Farmers Carry (only 1 Kettlebell As Heavy As Possible)
CFHSV RUNNING & ENDURANCE WOD:
5 rounds of:
600m run
40 plate jumps
10 plate ground to overhead
100m OH plate carry (50m out, 50m back)
100m sprint
100m recovery walk
