Saturday, December 2 2017

Bench Press = 6 - 5 - 3 - 2 - 2 E3MOM For Time: -200m Run or Row or Bike 0.5km -20 KBS 24/16kgs RX+ 30/24 MRX 20/12 -20 Hand Release Push-Ups RX+ 20 Clapping Push-Ups -400m Row or Run or Bike 1km -40 WallBalls 20/14lbs 10/9' RX+ 20/14 11/10' MRX 20/10 9' -20 Box Jumps 24/20" RX+ 30/24 MRX 20/18" -400m Run or Row or Bike 1km -40 KBS -20 Hand Release Push-Ups RX+ 20 Clapping Push-Ups -200m Row or Run or Bike 0.5km -20 WallBalls -20 Box Jumps

CFHSV Running & Endurance WOD: Run 800m, rest 3 minutes Sprint 800m, rest 3 minutes Sprint 400m x 4 with 2:30 rest between efforts After last 400m, rest 3 minutes then, Run 1 mile