Saturday, July 30 2022

3 Rounds For Time: (30min cap)
10 Over the Bar Burpees
15 Overhead Squats 95/65 RX+135/95 MRX 75/55

30 Pull-ups RX+ Chest to Bar MRX Ring Rows

60 Double Unders

Rest 2min After Each Round

Core, Chest & Guns Development

15 Dubmbell Push-ups
15 Dumbbell Curls
15 Dumbbell Bench Press
15 Dumbbell Hammer Curls
15 Reverse Rower Tucks
15 Band Pull Aparts Across Chest

CFHSV RUNNING & ENDURANCE WOD:

2 rounds of:

400m run

20 double dumbbell hang cleans

600m run

200m double dumbbell farmers carry

400m run

20 double dumbbell S2O

600m run

rest 3 minutes