3 Rounds For Time: (24min cap)
10 Deadlifts 135/95lbs MRX 95/65lbs
5 Over the Bar Burpees
10 Hang Cleans
5 Over the Bar Burpees
10 Shoulder to Overhead
400m Run/Row or 1k Bike
5 Ground to Overhead
Rest 2min after Each Round
Core Development
2×15 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs
2×15 Kettlebell Russian Twists
2×15 Band Pull Aparts Across Chest
2×15 Calorie Ski Erg or 2×15 Dumbbell/KettlebelB Pullovers
2×15 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs
CFHSV RUNNING & ENDURANCE WOD:
“Descending 5K”
1600m run, rest 3 minutes
1200m run, rest 2 minutes
800m run, rest 1 minute
600m run, rest 45 seconds
400m run, rest 30 seconds
200m run, rest 15 seconds
100m sprint
100m jog to finish
12:59 Rx (2:48 / 3:03 / 3:08)
22:21 scaled to 65# (run)
6:00, 5:51, 6:44 (I added burpees to the
last round)
18:30 rx
22:46 Rx
13:55 rx+