Saturday, December 15 2018

In 15 Minutes: Establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) For Time: 600m Row or Run or 1.5km Assault Bike 21 Thrusters 95/65 MRX 75/55 21 Pull-Ups Rest 3min / Add Weight 400m Run or Row or 1km Assault Bike (opposite) 15 Thrusters 115/75 MRX 95/65 15 Chest to Bar Pull-Ups Rest 2min / Add Weight 0.5km Assault Bike or 200m Run or Row (opposite) 9 Thrusters 135/95 MRX 115/75 9 Bar Muscle-Ups Core Development 10 Ab Activators = Hands to Toes, Toes to Hands, and Hands and Toes meet in middle (V-up) = 1 Rep 20 Hip Extensions with 2 second pause at top

CFHSV Running & Endurance WOD: 3 Rounds of: 400m run, rest 30 seconds 800m run, rest 30 seconds 400m run Rest 4 minutes between rounds