For Time: (40min cap)
1 Mile Run or Row or 4km Assault Bike
10 Handstand Push-Ups or 10 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75
20 Toes to Bar
30 Kettlebell Goblet Lunges (alternate legs) 24/16kgs RX+32/24 MRX20/12
40 Pull-ups
50 WallBalls
60 Kettlebell Swings
1 Mile Row or Run or 4km Assault Bike (opposite of start)
*Can Start at Top or Bottom*
Core & Shoulder Development
25 Hollow Rocks
1min High Plank Hold
25 Hollow Rocks
1min Low Plank Hold
CFHSV Running & Endurance WOD:
4 Rounds of:
3 x 400m Runs, 30 seconds rest between efforts
rest 3 minutes between rounds
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Home WOD
For Time:
1 Mile Run
10 Shoulder to Overhead
20 V-ups or Sit-ups
30 Weighted Lunges, alternating stationary
40 Bent Over Rows or Single Arm Rows
50 Thrusters
60 Weighted Swings
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