Saturday, September 14 2024

For Time: (8min cap)

1000m Row for LeaderBoard!* or

800m Run for LeaderBoard!* or

2.5k Bike

For Time: (25min cap)

400m Run/Row or 1k Bike

20 Handstand Push-Ups or 5 WallWalks

10 Front Rack Lunges (alt/backward)

400m Run/Row or 1k Bike

20 Shoulder to Overhead 95/65 RX+115/75 MRX 75/55

10 Hang Split Cleans (alt legs)

400m Run/Row or 1k Bike

20 Dips RX+Strict Ring

10 Back Rack Lunges (alt/backward)

400m Run/Row or 1k Bike

20 Hand Release Push-Ups MRX Push-Ups

10 Hang Split Cleans (alt legs)

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch

2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

CFHSV RUNNING & ENDURANCE WOD:

5 rounds of:

200m sprint, rest 1 minute

800m run, rest 2 minutes