15 Minute Build Up:
6min Build Up Squat Snatch
5min Build Up Hang Squat Clean Thruster
4min Build Up Clean & Shoulder to Overhead
5min AMRAP:
5 Rounds of:
CINDY – 5 Pull-ups -10 Push-ups -15 Squats
THEN
Max Clean & Shoulder to Overhead 135/95 RX+ 155/105 MRX 115/75
Rest 3min & Reduce Weight
4min AMRAP:
4 Rounds of:
Toes to Bar CINDY – 5 Toes to Bar – 10 Push-ups -15 Squats
THEN
Max Hang Squat Clean Thruster 115/75 RX+ 135/95 MRX 95/65
Rest 2min & Reduce Weight
3min AMRAP:
3 Rounds of:
CINDY – 5 Pull-ups – 10 Push-ups – 15 Squats
THEN
Max Squat Snatch 95/65 RX+ 115/75 MRX 75/55
CFHSV Running & Endurance WOD:
1200m run
rest 2 minutes
12 x 100m sprint
100m recovery walk between efforts
rest 2 minutes
1200m run
115-185-225
22/7/6 rx
235-235-275
8/0/0 RX+
10 rx
195/215/235
18/10/11 = 39 Rx+
135/175/225
25 Rx+
29 rx +
145/215/255
14/5/1=20 RX