Saturday, October 12 2024

For Time: (30min cap)

1000m Run/Row or 2.5k Bike

75 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12kgs

50 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

25 Deadlifts Body Weight / 75% Body Weight

50 Wallball Sit-ups

75 Kettlebell Swings

1000m Run/Row or 2.5k Bike

Core & Guns Development

20 Back Extensions

25 Plate Curls

15 Evil Wheels

25 Barbell Curls

20 Hollow Rocks

25 Dumbbell Hammer Curls

15 Hip Extensions

CFHSV RUNNING & ENDURANCE WOD:

8 rounds of:

400m sprint, rest 30 seconds

100m sprint, 100m recovery walk