Saturday, January 12 2019

Strict Press 1RM E2:30MOM

9 - 7 - 4/5 - 1/3 - 1 - 1

**percents, are a guide, adjust as needed to hit a max**

For Time:
21 Shoulder to Overhead 135/95lbs RX+ 155/105 MRX 95/65 -\

200m Run, Row or 0.5km Assault Bike
1 Rope Climb 15' RX+ Legless MRX 10'

200m Run, Row or 0.5km Assault Bike (opposite of last)
15 Shoulder to Overhead
200m Run, Row or 0.5km Assault Bike (opposite)

2 Rope Climbs 15' RX+ 1 Legless & 1 w/legs MRX 2x10' or 1x15'
200m Run, Row or 0.5km Assault Bike (opposite)

9 Shoulder to Overhead
200m Run, Row or 0.5km Assault Bike (opposite)

3 Rope Climbs 15' RX+ 1 Legless & 2 w/legs MRX 3x10' or 1x15' & 1x10'
200m Run, Row or 0.5km Assault Bike (opposite)

CFHSV Running & Endurance WOD:

800m run, 100m recovery walk

8 x 100m sprint, 100m recovery walk between efforts

1 mile run, 200m recovery walk

8 x 100m sprint, 100m recovery walk between efforts

800m run