Saturday, November 13 2021

3 Rounds For Time: (30min cap)
600m Run / Row or 1.5km Bike
15 Hang Cleans 155/105 MRX 95/65

15 Box Jumps 24/20” MRX 20/18”
15 Toes to Bar
-15 Shoulder to Overhead

Core, Shoulder & Flexibility Development

15 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks

2x30sec Couch Stretch or Modified Couch
1min Handstand Hold
2x30sec Head to Floor Straddle Stretch
1min High Plank Hold w/Shoulder taps
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands

CFHSV Running & Endurance WOD:

6 rounds:

400m run

20 jumping squats

400m run

rest 1 minute