Saturday, January 7 2023

For time: (35min cap)
800m Run/Row or 2k Bike
15 Overhead Squats 115/80 RX+135/95 MRX 95/65
800m Run/Row or 2k Bike
15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row

600m Run/Row or 1.5k Bike
20 Front Squats
600m Run/Row or 1.5k Bike
15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row

400m Run/Row or 1k Bike
25 Back Squats
400m Run /Row or 1k Bike
15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row

Core & Single Leg Squat Development

2 sets 10-20 reps Double Kettlebell Overhead Lunges

20 Hollow Rocks
2 sets 10-20 Reps Pistols (alt legs)
20 Hip Extensions

1min Wall Iron Chair Sit Holding 25/15/10lb plate

CFHSV RUNNING & ENDURANCE WOD:

1 mile run

Rest 3:00

4 x 400m, 1min rest between efforts

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