Photo credit: RJ Photography
For Time: (8min cap)
1000m Row for LeaderBoard!* or
800m Run for LeaderBoard!* or
2.5km Bike
18min AMRAP:
18 Dumbbell Snatch (alt arm)
18 WallBall Shots
18 Calorie Row / Bike or 300m Run
Wallball Shots = 20/14lbs to 10/9’ RX+ 11/10’ MRX 20/10lbs to 9’ Dumbbells = 50/35 RX+ 65-70-75/45-50-55 MRX 35/20
Guns & Flexibility Development
2×18 Dumbbell Hammer Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×18 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×18 WallBall Curls
CFHSV Running & Endurance WOD:
10 burpees, 200m run
rest 2 minutes
10 burpees, 400m run
rest 2 minutes
10 burpees , 600m run
rest 2 minutes
10 burpees, 800m tun
rest 2 minutes
200m run, 10 burpees
rest 2 minutes
400m run, 10 burpees
rest 2 minutes
600m run, 10 burpees
rest 2 minutes
800m run, 10 burpees
