Saturday, September 17 2022

Photo credit: RJ Photography

For Time: (8min cap)
1000m Row for LeaderBoard!* or

800m Run for LeaderBoard!* or

2.5km Bike

18min AMRAP:

18 Dumbbell Snatch (alt arm)

18 WallBall Shots
18 Calorie Row / Bike or 300m Run

Wallball Shots = 20/14lbs to 10/9’ RX+ 11/10’ MRX 20/10lbs to 9’ Dumbbells = 50/35 RX+ 65-70-75/45-50-55 MRX 35/20

Guns & Flexibility Development

2x18 Dumbbell Hammer Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2x18 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2x18 WallBall Curls

CFHSV Running & Endurance WOD:

10 burpees, 200m run

rest 2 minutes

10 burpees, 400m run

rest 2 minutes

10 burpees , 600m run

rest 2 minutes

10 burpees, 800m tun

rest 2 minutes

200m run, 10 burpees

rest 2 minutes

400m run, 10 burpees

rest 2 minutes

600m run, 10 burpees

rest 2 minutes

800m run, 10 burpees