For Time: (30min cap)
800m Run / Row or 2k Bike
21 Left Arm Dumbbell Thrusters 50/35lbs MRX 35/20
21 Chest to Bar RX+ Strict C2B MRX Pull-Ups
21 Right Arm Dumbbell Thrusters
600m Run / Row or 1.5km Bike
15 Left Arm Dumbbell Thrusters
15 Chest to Bar RX+ Strict C2B MRX Pull-Ups
15 Right Arm Dumbbell Thrusters
400m Run / Row or 1km Bike
9 Left Arm Dumbbell Thrusters 50/35lbs MRX 35/20
9 Chest to Bar RX+ Strict C2B MRX Pull-Ups
9 Right Arm Dumbbell Thrusters
Core Development
21 WallBall or KettleBell Russian Twists
30sec Right Side High Plank Hold
30sec Left Side High Plank Hold
15 Right Side WallBall Throws to Wall
15 Left Side WallBall Throws to Wall
21 WallBall or KettleBell Russian Twists
CFHSV Running & Endurance WOD:
3 rounds:
4 x 400m run, rest 30 seconds between efforts
rest 3 minutes between rounds
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FREE NUTRITION CLASS!
Saturday, November 13th: 10AM
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