12min EMOM 1st min = 1-10rep Deadlifts 2nd min = 1-10rep Toes to Bar – Pull-ups 3rd min = 1-10rep Wallball Shots – Push-ups – Handstand Push-ups 4th min = Rest / Add wt /Stretch “Dead Beat” by DB 18min AMRAP: 1 DeadLift 315/215 RX+ 405/265 MRX 245/165 3 Toes to Bar 6 Pull-Ups RX+ Chest to Bar 9 Push-Ups RX+ 6 Freestanding Handstand Push-ups to 1 ab-mat 12 WallBalls 20/14lbs to 10/9′ RX+ 11/10′ MRX 20/10 9′ Core Development 30 GHD Sit-ups 60 Butterfly ab-mat sit-ups
CFHSV Running & Endurance WOD: For Time: 200m DB Farmers Carry 400m Run 40 DB Squats rest 2 minutes 200m DB Farmers Carry 600m Run 40 Burpees rest 3 minutes 200m DB Farmers Carry 800m Run 40 DB Snatches, alternating rest 3 minutes 200m DB Farmers Carry 1000m Run 40 DB Lunges, alternating
