Saturday, August 24 2019

8 Intervals For Time:

200m Run or Row or 0.5km Assault Bike
3 Muscle-Ups (bar or ring) MRX 3 Chest to Bar Pull-Ups
6 Handstand Push-Ups RX+ Strict MRX 2/4" Rise
12 Push-Ups RX+ Feet on WallBall
200m Row or Run or 0.5km Assault Bike (opposite)

Rest 1min after each Round

*Score is slowest round*

Core/Handstand Development

1min HandStand or High Plank Hold w/ Shoulder Taps

1min non-stop Hip Extensions
50' Handstand Walk or Partner Wheelbarrel Walk

One Arm Dumbbell Bench Press with DB (25 each arm one at a time)

CFHSV Running & Endurance WOD:

1600m run

5 rounds of: 10 air squats, 10 sit-ups

1200m run

4 rounds of: 10 air squats, 10 sit-ups

800m run

3 rounds of: 10 air squats, 10 sit-ups

600m run

2 rounds of: 10 air squats, 10 sit-ups

400m run:

1 round of: 10 air squats, 10 sit-ups