Saturday, December 10 2022

Run/Row 200m or 0.5k Bike x 8min E2MOM

(score is slowest time of the 4)

MainSite WOD

3 Rounds For Time: (21min cap)

800m Run

50 Deadlifts 95/65lbs MRX 75/55

Chest Development & Stretching

2x15 Band Pull-Aparts
30sec Butterfly Stretch x 2

2x15 DB/KB Bench Press

30sec Straddle Stretch x 2

1min Hollow Hold
30sec Chinese Splits Hold x 2

1min Low Plank Hold

CFHSV Running & Endurance WOD:

For Time:

-24 alt lunges

-200m sprint

-24 alt lunges

-2min rest

-400m run

-40 air squats

-400m run

-2min rest

-1000m run

-20 burpees

-1000m run