WOD: A. Deadlift: 10 – 8 – 6 – 4 – 2 E2:30MOM B. 11 minute AMRAP of: 11 deadlifts 205/140 RX+ 245.165 (55 and over 165/115) 11 HSPU RX+ 6″/4″ deficit (55 and over 4″ rise) 11 box jumps 20″ RX+ 24″ (55 and over 20″ step ups) C. Core Development: 1 minute high plank hold 10-20 strict toest o bar 10-20 GHD sit-ups 1 minute low plank hold 10-20 strict toes to bar 10-20 GHD sit-ups CFHSV Running & Endurance WOD: 800m run At the 5:00min mark start first station. Spend 1 minute at each station accumulating reps. Round 1: single unders, alternating forward lunges, 25m shuttle run, ab-mat sit-ups, rest Round 2: running man jump rope, alternating reverse lunges, 25m shuffles, Military sit-ups, rest Round 3: double unders, squat jumps, 25m shuttle run, butterfly sit-ups, rest 800m run meet at CFHSV at 8am
