For Time: (30min cap)
800m Run / Row or 2k Bike
21 Left Arm Dumbbell/Kettlebell Thrusters
21 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Ring Rows
21 Right Arm Dumbbell/Kettlebell Thrusters
600m Run / Row or 1.5k Bike
15 Left Arm Dumbbell/Kettlebell Thrusters
15 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Ring Rows
15 Right Arm Dumbbell/Kettlebell Thrusters
400m Run / Row or 1k Bike
9 Left Arm Dumbbell/Kettlebell Thrusters
9 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Ring Rows
9 Right Arm Dumbbell/Kettlebell Thrusters
200m Run / Row or 0.5k Bike
Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs
Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs
Core Development
21 WallBall or KettleBell Russian Twists
30sec Right Side High Plank Hold
15 V-Ups
30sec Left Side High Plank Hold
15 V-Ups
21 WallBall or KettleBell Russian Twists
CFHSV RUNNING & ENDURANCE WOD:
4 rounds of:
1000m run, rest 1 minutes
200m sprint, rest 3 minutes
20:20 rx (row)
23:41 RX+ 45# run
20:46 rx row
MRX 22:02; all row