Run/Row 200m or 0.5k Bike x 12min E3MOM
(score is slowest time of the 4)
REST 3min
Start WOD
16min AMRAP:
12 Deadlifts 155/105 RX+185/125 MRX 115/75
6 Hang Clean (power or squat)
18 Wallball Sit-ups or Toes to Bar 20/14lbs MRX 20/10lbs
Flexibility Development
Spend 3min on Banded Shoulder Stretches
2x30sec Couch Stretch
2x30sec Head to Floor Straddle Stretch
Spend 3min on PVC Shoulder Stretches
2x30sec Butterfly Stretch
2x30sec American Splits
CFHSV Running & Endurance WOD:
15 Wallball Squat Jumps
400m run
rest 2 minutes
25 Wallball Squat Jumps
600m run
rest 2 minutes
1000m run
rest 2 minutes
25 Wallball Squats Jumps
600m run
rest 2 minutes
15 Wallball Squat Jumps
400m run
