For Time: (35min cap)
1200m Run / Row or 3k Bike
40 Left Arm Dumbbell Shoulder to Overhead 50/35lbs MRX 35/20
40 Pull-ups MRX Ring Rows
40 Right Arm Dumbbell Shoulder to Overhead
600m Run / Row or 1.5k Bike
30 Left Arm Dumbbell Snatch
30 Chest to Bar MRX Pull-Ups
30 Right Arm Dumbbell Snatch
300m Run / Row or 1km Bike
15 Left Arm Dumbbell Thrusters 50/35lbs MRX 35/20
15 Muscle Ups (bar or ring) MRX Chest to Bar
15 Right Arm Dumbbell Thrusters
Core Development & Stretching
25 Glute Ham Raises
30sec Butterfly Stretch x 2
25 GHD Sit-ups
30sec Straddle Stretch X 2
25 Reverse Hypers
30sec Chinese Splits Hold x 2
25 Banded or Barbell Good Mornings
30sec Couch Stretch Hold x 2 (each leg)
CFHSV Running & Endurance WOD:
30min AMRAP:
400m run
40 plate jumps
20 air squats
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FREE Nutrition Class
Saturday, November 19th @ 10AM
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