Saturday, November 16 2024

Run/Row 400m or Bike 1K E4MOM x 8min

(score is the combined time of the 2)

HERO WOD

“BADGER”

3 Rounds For Time: (35min cap)

30 Squat Cleans 95/65lbs MRX 75/55lbs

30 Pull-ups MRX Ring Rows

800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted 19 December 2007

Core & Guns Development

2×15 Barbell Curls

2×15 Hip Extension to Glute Ham Raise

2×15 Dumbbell Hammer Curls

2×15 GHD Sit-ups

2×15 Plate Pinch Curls

CFHSV RUNNING & ENDURANCE WOD:

5 rounds of:

200m run, rest 30 seconds

400m hard run/sprint

40 plate jumps

200m recovery walk (with or without plate)

rest 30 seconds rest