Saturday, September 16 2023

3 Rounds For Time: (25min cap)

800m Run, Row or 2km Bike

9 Muscle Ups (Ring or Bar) MRX Chest to Bar
9 Ball Facing Burpees
18 Wallball Shots 20/14lbs to 10’ MRX 20/10 to 9’

Core & Grip Development

1min High Plank Finger Tip Hold
18 reps DB/KB Curls straight to
100m DB/KB Farmer's Carry to

Max DB/KB Curls

1min Hip Extension Hold
18 Weight Plate Ground to Overhead
18 Weight Plate Bench Press
18 GHD Sit-ups
18 Hip Extensions

CFHSV RUNNING & ENDURANCE WOD:

5 rounds of:

12 Plate G2O 45/35

200m sprint

rest 30 seconds between rounds and after last round, then:

1 mile run

rest 2 minutes, then:

5 rounds of:

12 Plate G2O 45/35

200m sprint

rest 30 seconds between rounds