Saturday, July 1 2023

For Time: (25min cap)

800m Row/Run or 2km Bike
21 Power Clean 135/95 RX+165/115 MRX115/75

21 Ring Dips MRX Bar Dips
600m Run/Row or 1.5k Bike
15 Squat Cleans
15 Ring Dips MRX Bar Dips
400m Row/Run or 1.5k Bike
9 Hang Squat Clean Thrusters
9 Ring Dips MRX Bar Dips
200m Run/Row 200m or 0.5k Bike

Curls & Stretching

2x20 DB/KB Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2x20 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2x20 Plate Steering Wheel/Hammer Curls

CFHSV RUNNING & ENDURANCE WOD:

30min AMRAP:

600m run

40 plate jumps

10 plate ground to overhead

100m OH plate carry