6 Rounds For Time: (30min cap)
40 Double Unders
10 Hang Squat Cleans 135/95 RX+165/115 MRX 95/65
200m Row/Run or 0.5km Bike
10 Pull-Ups RX+ Chest to Bar Pull-Ups MRX Ring Rows
Core & Pistol Development
12 Strict Toe to Bar
24 Pistols Left Leg
12 Evil Wheels
24 Pistols Right Leg
12 V-Ups w/15/10lb plate
24 Kettlebell Goblet Hold Reverse Lunges alt. legs
CFHSV RUNNING & ENDURANCE WOD:
1 mile run for time (*for leaderboard*)
rest
8 x 400m run
rest 1 minute between efforts
