“NICOLE”              

           20min AMRAP:

– Run 400meters

– Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min

     Core Development  

1-2rds NOT for Time:

-15 Side/Twist WallBall Throws and Catch Left side

-15 V-Ups -15 Side/Twist WallBall Throws and Catch Right side

-15 V-Ups

-15 Hip Extensions

 

 

 

 

CFHSV Running & Endurance WOD:

600m Run @ 65-75%

50 Air Squats, as fast as possible

600m Run @65-75%

rest 3 minutes

1000m Run @ 65-75%

50 Air Squats, as fast as possible

1000m Run @ 65-75%

rest 4 minutes

4 x 400m Run @ 75-80%, rest 1 minute between efforts

 

 

 

 

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