Saturday, October 7 2023

For Time: (21min cap)
200m Run/Row or 0.5k Bike
5 Squat Cleans 135/95 RX+155/105 MRX 95/65

400m Run/Row or 1k Bike
10 Squat Cleans
600m Run/Row or 2k Bike
15 Squat Cleans
400m Run/Row or 1k Bike
10 Squat Cleans
200m Run/Row or 0.5k Bike
5 Squat Cleans

Core & Squat Development

2min High Plank Hold
20 Cossack Squats (alt legs)
20 Reverse Kettlebell Goblet Lunges (alt legs)
20 Pistols or Progressions (alt legs)
2min Low Plank Hold
20 Bulgarian Split Squats with DB/KBs (ea leg)

CFHSV RUNNING & ENDURANCE WOD:

3 rounds of:

800m run

12 wallball ground to overhead

400m run with a wallball

200m walk with wallball overhead

400m run

rest 2 minutes