Saturday, December 12 2020

"Dropped Lung Deuce" by DB

For Time: (21 min cap)

Run 400m
10 Over the Bar Burpees
30 Sumo Deadlift High Pull 95/65lbs RX+ 115/75 MRX 75/55

Row 300m or Assault Bike 0.8km
5 Over the Bar Burpees
15 Front Squats
Run 400m
10 Over the Bar Burpees
30 Shoulder to Overhead
Row 300m or Assault Bike 0.8km
5 Over the Bar Burpees
15 Thrusters

Core Challenge (straight through, no stopping)

15 WallBall Sit-Ups 20/14lbs 20/10lbs
15 WallBall Slams to Overhead
1min High Plank Hold

15 V-Ups
15 Evil Wheels
1min Low Plank Hold

CFHSV Running & Endurance WOD:

1200m run, rest 2 minutes

2 x 600m run, rest 30 between efforts

rest 2 minutes

800m run, rest 1 minute

2 x 400m run, rest 30 seconds between efforts

rest 2 minutes

400m run, rest 30 seconds

2 x 200m run, rest 15 seconds between efforts