Saturday, November 9 2019

"The Mighty Marines XXXX" by DB

4 Rounds For Time:

10 Strict Pull-Ups MRX Pull-ups

Row 250m

15 Push-ups
100m Ammo Can Carry 24/16kgs RX+32/24 MRX 20/12

1 Rope Climb 15' MRX 10'

20 WallBall Sit-Ups 20/14lbs MRX 14/10

25 Kettlebell Swings
Run 400m

*Tough Cap, Fight Hard! Semper Fi*

CFHSV Running & Endurance WOD:

400m run, rest 1 minute

2 x 200m run, rest 30 seconds between efforts

rest 2 minutes

800m run, rest 1 minute

2 x 400m run, rest 30 seconds between efforts

rest 2 minutes

1200m run, rest 1 minute

2 x 600m run, rest 30 seconds between efforts