Saturday, December 11 2021

For Time: (35min cap)
100 Double Unders RX+150 Double Unders MRX 50 Double Unders

10 Strict Press 95/65lbs RX+115/75 MRX 75/55

10 Wallball Sit-Ups 20/14lbs MRX 20/10lbs
200m Run/Row or 0.5k Bike
20 Push Press
20 Wallball Sit-Ups
400m Run/Row or 1km Bike
40 Shoulder to Overhead
40 Wallball Sit-Ups
200m Run/Row or 0.5k Bike
20 Push Press
20 Wallball Sit-Ups
100 Double Unders RX+150 Double Unders MRX 50 Double Unders

10 Strict Press
10 Wallball Sit-Ups

Core Isometrics

1min Bar Hang
30sec Plank Bird Dog Hold L/R

1min Hip Ext Hold
30sec Plank Bird Dog Hold R/L

1min Squat Hold 1” over WallBall

1min Rings Hang

CFHSV Running & Endurance WOD:

3 rounds of:

800m run

rest 1 minute

800m run

rest 3 minutes between efforts