Saturday, March 8 2025

5 Rounds For Time: (30min cap)

400m Run/Row or 1K Bike

5 Deadlift. 135/95. RX+ 165/115. MRX 95/65

5 Hang power Cleans

5 Front Squats

5 Shoulder To Overhead

15 Ring Rows or 10 Pull-ups or 5 Bar or Ring MUs

rest 1 minute after each round

Handstand & Core Development:

2×10 Hip Extensions

2×10 Handstand Shoulder Taps, alternating

2×10 Back Extensions

2×50′ to 150′ HS Walk or HS Wall Hold or Box Walks

2×20 Band Pull-Aparts

2×20 KB/DB See Saw Strict Press

CFHSV RUNNING & ENDURANCE WOD:

400m run

25 air squats

200m run

rest 1 minute

800m run

25 air squats

200m run

rest 1 minute 30 seconds

1200m run

25 air squats

200m run

rest 2 minutes

1600m run

25 air squats

200m run