10 Rounds For Time: (30min cap)
5 Power Cleans 135/95 RX+ 165/115 MRX 95/65
5 Front Squats
100m Row/Run or 0.3km Assault Bike
OR
5 Rounds For Time: (30min cap)
10 Power Cleans 135/95 RX+ 165/115 MRX 95/65
10 Front Squats
200m Row/Run or 0.6km Assault Bike
Core & Pistol Development
15 Strict Toes to Bar
30 Pistols Left Leg
15 Evil Wheels
30 Pistols Right Leg
15 V-Ups w/15/10lb plate
30 KB Goblet Hold Reverse Lunges (alt legs)
CFHSV Running & Endurance WOD:
5 rounds:
600m run
20 DB hang clean & jerk (10 right arm, 10 left arm)
200m DB carry
rest 1minute between rounds
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Learn more about the Open here!
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13:18 Rx+ (5 Rounds for Time, row)
32:35 R&E (50lb DB)
17:17@135 10 rounds
16:36 rx+ run/10 rounds
15:39 ski 10 rounds
R&E 37:??
13:50 scaled to back squats, road the leisure machine
*rode
17:36
10 rounds @ 65lbs
Added 5 burpee box jump overs each round