Saturday, March 26 2022

"ONE Mile Dual For Time" by DB

For Time: (10min cap)

400m Row/Run - Rest 1min
200m Run/Row - Rest 1min
400m Row/Run - Rest 1min
200m Run/Row - Rest 1min
400m Row/Run

**Athletes can start with run or row and switch thereafter*

“Kettlebell Klimb” by DB

13min Ascending AMRAP:

1 Kettlebell Sumo Deadlift High Pull
1 Kettlebell Russian Swing
1 Kettlebell Goblet Squat
1 Kettlebell American Swing
2 Kettlebell Sumo Deadlift High Pulls
2 Kettlebell Russian Swings
2 Kettlebell Goblet Squats
2 Kettlebell American Swings
3 Kettlebell Sumo Deadlift High Pulls
3 Kettlebell Russian Swings
3 Kettlebell Goblet Squats
3 Kettlebell American Swings

4 - 4 - 4 - 4, 5 - 5 - 5 - 5, 6.....

*continue with 1 rep increases until time runs out*

Core Development

15 Double Kettlebell Lunges

15 V-Ups
15 Rower Tucks

15 WallBall Leg Raises

CFHSV Running & Endurance WOD:

400m run, rest 30 seconds

800m run, rest 30 seconds

400m run

rest 2 minutes

600m run, rest 1 minute

1200m run, rest 1 minute

600m run

rest 2 minutes

200m run, rest 30 seconds

400m run, rest 30 seconds

200m run

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Good Luck to our Individual Quarterfinal Athletes who start their online competition today at CFHSV!

** Alex Ankron ** Mo Araiinejad ** Bailey Bentley ** Griffin Blake ** Adam Callis ** Sean Freeman **

** Bradley Futch ** Jake McLendon ** Christian Shirey ** Mandee Stearns ** CJ Van Kampen ** Matrice Woods**

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