“ONE Mile Dual For Time” by DB
For Time: (10min cap)
400m Row/Run – Rest 1min
200m Run/Row – Rest 1min
400m Row/Run – Rest 1min
200m Run/Row – Rest 1min
400m Row/Run
**Athletes can start with run or row and switch thereafter*
“Kettlebell Klimb” by DB
13min Ascending AMRAP:
1 Kettlebell Sumo Deadlift High Pull
1 Kettlebell Russian Swing
1 Kettlebell Goblet Squat
1 Kettlebell American Swing
2 Kettlebell Sumo Deadlift High Pulls
2 Kettlebell Russian Swings
2 Kettlebell Goblet Squats
2 Kettlebell American Swings
3 Kettlebell Sumo Deadlift High Pulls
3 Kettlebell Russian Swings
3 Kettlebell Goblet Squats
3 Kettlebell American Swings
4 – 4 – 4 – 4, 5 – 5 – 5 – 5, 6…..
*continue with 1 rep increases until time runs out*
Core Development
15 Double Kettlebell Lunges
15 V-Ups
15 Rower Tucks
15 WallBall Leg Raises
CFHSV Running & Endurance WOD:
400m run, rest 30 seconds
800m run, rest 30 seconds
400m run
rest 2 minutes
600m run, rest 1 minute
1200m run, rest 1 minute
600m run
rest 2 minutes
200m run, rest 30 seconds
400m run, rest 30 seconds
200m run
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Good Luck to our Individual Quarterfinal Athletes who start their online competition today at CFHSV!
** Alex Ankron ** Mo Araiinejad ** Bailey Bentley ** Griffin Blake ** Adam Callis ** Sean Freeman **
** Bradley Futch ** Jake McLendon ** Christian Shirey ** Mandee Stearns ** CJ Van Kampen ** Matrice Woods**
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