Saturday, November 5 2022

For Time: (35min cap)
1200m Run / Row or 3k Bike
40 Left Arm Dumbbell Shoulder to Overhead 50/35lbs MRX 35/20
40 Pull-ups MRX Ring Rows
40 Right Arm Dumbbell Shoulder to Overhead
600m Run / Row or 1.5k Bike
30 Left Arm Dumbbell Snatch
30 Chest to Bar MRX Pull-Ups
30 Right Arm Dumbbell Snatch
300m Run / Row or 1km Bike
15 Left Arm Dumbbell Thrusters 50/35lbs MRX 35/20

15 Muscle Ups (bar or ring) MRX Chest to Bar
15 Right Arm Dumbbell Thrusters

Core Development & Stretching

25 Glute Ham Raises
30sec Butterfly Stretch x 2
25 GHD Sit-ups
30sec Straddle Stretch X 2
25 Reverse Hypers
30sec Chinese Splits Hold x 2
25 Banded or Barbell Good Mornings

30sec Couch Stretch Hold x 2 (each leg)

CFHSV Running & Endurance WOD:

30min AMRAP:

400m run

40 plate jumps

20 air squats

*************************************************************

FREE Nutrition Class

Saturday, November 19th @ 10AM

*************************************************************