Saturday, June 23 2018

For Time: 1 Mile Run or Row or 4k Assault Bike 75 Wallballs 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9′ 50 Pull-ups RX+ Chest to Bar 25 Burpee Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18″ 10 Clean & Jerks 135/95 RX+ 185/125 MRX 95/65 2 Rope Climbs 15′ RX+ Legless MRX 10″ Core Development Accumulate 1min L-Sit HANG 30 GHD Sit-Ups or Anchored Weighted Sit-ups 30 Hollow Rocks

CFHSV Running & Endurance WOD: 400m run, rest :30 200m sprint, rest :15 200m sprint, rest :15 400m run, rest 3 minutes 800m run, rest 1:00 100m sprint, 100m recovery walk 100m sprint, 100m recovery walk 800m run, rest 3 minutes 1200m run, rest 1:30 200m sprint, rest :15 100m sprint, 100m recovery walk 200m sprint

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