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Saturday, October 26 2024

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For Time: (30min cap)

200m Run/Row or 0.5k Bike

20 Power Cleans

20 Strict Press

400m Run/Row or 1k Bike

40 Hang Cleans

40 Push Press

600m Run/Row or 1.5k Bike

60 Sumo Deadlift High Pull

60 Shoulder to Overhead

800m Run/Row or 2k Bike

Barbell = 75/55lbs RX+95/65 MRX 45/35lbs

Handstand & Core Development

5 Wall Walks

10 Handstand Shoulder Taps Facing Wall

5 Attempts Handstand walk

50 Band Pull-Aparts

1min Handstand Hold

CFHSV RUNING & ENDURANCE WOD:

5 rounds of:

600m run

10 burpees to a plate

100m overhead plate carry

rest 1 minute

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