For Time: (8min cap)
1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike
21min AMRAP:
21 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs
15 WallBall Sit-ups or Toes to Bar 20/14lbs MRX 20/10
12/9 Calorie Row / Bike or 200m Run
Guns & Flexibility Development
2×21 Dumbbell Hammer Curls
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×21 Kettlebell Goblet Curls
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2×21 WallBall Curls
CFHSV RUNNING & ENDURANCE WOD:
1000m run
rest 1 minute
10 x 100m sprint, 100m recovery walk between efforts
600m run
rest 1 minute
10 x 100m sprint, 100m recovery walk between efforts
1000m run
