WOD: A. OHS: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. For Time: 600m run 9 OHS 95/65 RX+ 135/95 (55 and over 75/55) 9 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex 400m run 7 OHS 95/65 RX+ 135/95 (55 and over 75/55) 7 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex 200m run 5 OHS 95/65 RX+ 135/95 (55 and over 75/55) 5 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex 100m run 3 OHS 95/65 RX+ 135/95 (55 and over 75/55) 3 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex CFHSV Running & Endurance WOD:
5 RFT:
-20 Alternating DB Step-Ups 24″/ 20″
-15 Burpee Box Jumps
-10 GHDs
-200m Sprint
Afterwards, accumulate in order:
-2 x 800m Run, 1:00 rest between reps
-3 x 400m Run, 1:00 rest between reps -2 x 15 GHRs or Hip Extensions or Banded Pull Throughs directly into 15 Wallball Russian Twists
meet at CFHSV at 8am
