Run/Row 200m or Bike 0.5k E3MOM x 9min
(score is the slowest time of the 3)
4 Rounds For Time: (30min cap)
400m Run/Row or 1k Bike
21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs
15 Overhead Squats 95/65 RX+115/75 MRX 75/55
12 Pull-Ups RX+ Chest to Bar MRX Ring Row
Core & Guns Development
30 Barbell Curls
30 Glute Ham Raises
30 Dumbbell Hammer Curls
30 Hip Extensions
30 Plate Pinch Curls
CFHSV RUNNING & ENDURANCE WOD:
3 rounds of:
600m run, rest 60 seconds
200m run, rest 20 seconds
500m run, rest 50 seconds
300m run
rest 4 minutes between sets
Based on a WOD by Chris Hinshaw.
