For Time:
Run 600
10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise
20 Air Squats
Row 200 or Assault Bike 0.5km
15 Chest to Bar Pull-Ups
30 Air Squats
Run 400
20 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65
40 Air Squats
Row 400 or Assault Bike 1km
20 Pull-Ups
40 Air Squats
Run 200
15 Split Jerk (alt feet)
30 Air Squats
Row 600 or Assault Bike 1.5km
10 Bar Muscle-Ups MRX 10 Chest to Bar & 10 Bar Dips or 10 Burpee Chest to Bar
20 Air Squats
CFHSV Running & Endurance WOD:
4 rounds of:
200m run, rest 30 seconds
200m run, rest 30 seconds
200m run, rest 30 seconds
600m run, rest 2 minutes
