For Time: (30min cap)
400m Run/Row or 1k Bike
40 Thrusters 75/55lbs RX+95/65 MRX 45/35lbs
400m Run/Row or 1k Bike
40 Over the Bar Burpees
200m Run/Row or 0.5k Bike
20 Thrusters
200m Run/Row or 0.5k Bike
20 Over the Bar Burpees
100m Run/Row or 0.3k Bike
10 Thrusters
100m Run/Row or 0.3k Bike
10 Over the Bar Burpees
Core & Squat Development
2 x 50m Front Rack Lunges
2 x 50 Bicycle Crunches
2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15/10lb plate
CFHSV RUNNING & ENDURANCE WOD:
30min AMRAP:
400m Run
20 Hang Dumbbell Clean & Jerks (10 Right, 10 Left)
400m Run
200m Dumbbell Carry
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Learn more about the Open here!
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T minus 6 days and counting (“ObZen” by Meshuggah)
0800 WOD – 14:59 Rx+ (row)
0900 R&E – 3 rounds + 400m + 12 DB HC&J @65lb
18:36 rx ( run )
27:04 Rx+, bike
15:46 RX+ (row)
22:25@95row
15:30 RX+
17:23 rx bike
17:31 Rx (run, bar facing burpees)