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Saturday, November 17 2018

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DBs 5×5 E5MOM Each 5 min For Time: 400m Run 15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20″ MRX 20/18″ Rest Remainder Of Time 400m Run 15 Thrusters 95/65 RX+115/75 MRX 75/55 10 Bar Muscle-Ups or 10 Burpee Pull-Ups Rest Remainder Of Time / Add Weight 400m Run 15 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 10 Overhead Squats Rest Remainder Of Time / Add Weight 400m Run 15 Jerks 135/95 RX+165/115 MRX 115/75 10 Bar Muscle-Ups or 10 Burpee Pull-Ups Rest Remainder Of Time / Add Weight 400m Run 15 Deadlifts 225/155 RX+255/175 MRX155/115 10 Burpee Box Jumps 24/20″ MRX 20/18″

CFHSV Running & Endurance WOD: 400m sprint, rest 2 minutes 4 x 100m sprints, 100m recovery walk between efforts rest 2 minutes 600m sprint, rest 2 minutes 6 x 100m sprints, 100m recovery walk between efforts rest 2 minutes 800m sprint, rest 2 minutes 4 x 200m sprint, 100m recovery walk between efforts rest 2 minutes 1 mile run

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