Saturday, July 13 2019

"EVA vs KELLY" by DB

For Time:

800m Run
30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

30 Pull-ups MRX Ring Rows

Rest 2min

400m Run
30 Box Jumps 24/20" RX+ 30/24 MRX 20/18"

30 WallBall Shots 20/14lbs to 10/9' MRX 20/10 to 9'

Rest 3min

800m Run
30 Kettlebell Swings
30 Pull-ups MRX Ring Rows

400m Run
30 Box Jumps
30 WallBalls

Core Development

2 sets max reps L-Sit Hang Windshield Wipers **alternate between sets**

30 GHD Sit-ups
30 Reverse Rower Tucks

CFHSV Running & Endurance WOD:

2 Rounds of:

2 minute jog, 1 minute run, 30 second sprint

rest 1 minute

Then,

5 set of 3 rounds of:

30 second jog, 20 second run, 10 second sprint

rest 1 minute between sets