Saturday, January 21 2023

“Fast 40s” by DB

For Time: (30min cap)

400m Run/Row or 1k Bike
40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55

Rest 1min

400m Run/Row or 1k Bike

40 Thrusters

Rest 1min

400m Run/Row or 1k Bike
40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

Rest 1min

400m Run/Row or 1k Bike
40 Toes to Bar or WallBall Sit-up 20/14lbs MRX 20/10

Rest 1min

400m Run/Row or 1k Bike
40 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

Core Development

40 Hip Extensions
1min High Plank Hold

40 Reverse Rower Tucks

1min Low Plank Hold

CFHSV Running & Endurance WOD:

1 mile run, rest 2 minutes

2 x 800m run, rest 1 minute between efforts

8 x 200m run, rest 30 seconds between efforts