Saturday, March 12 2022

10 Rounds For Time: (40min cap)
200m Row / Run or 0.5k Bike
8 Over the Bar Burpees
6 Deadlifts 115/75 RX+135/95 MRX 95/65

4 Hang Squat Cleans
2 Shoulder to Overhead

*can thruster out on last rep HSC*

Core, Guns & Grip Development

100m Plate Pinch Carry
20 Plate Hammer Curls
10 One Hand Plate Flips (10 each)

100m KB/DB Heavy Farmer's Carry

20 Double KB/DB Curls
10 One Hand Plate Flips (10 each)

CFHSV Running & Endurance WOD:

800m run, rest 1 minute

8 x 100m sprints, 100m recovery walk between efforts

400m run, rest 1 minute

4 x 100m sprints, 100m recovery walk between efforts

200m run, rest 1 minute

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

800m run