Saturday, May 30 2020

For Time: (40min cap)
1 Mile Run or Row or 4km Assault Bike
10 Handstand Push-Ups or 10 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75

20 Toes to Bar

30 Kettlebell Goblet Lunges (alternate legs) 24/16kgs RX+32/24 MRX20/12
40 Pull-ups

50 WallBalls
60 Kettlebell Swings
1 Mile Row or Run or 4km Assault Bike (opposite of start)

*Can Start at Top or Bottom*

Core & Shoulder Development

25 Hollow Rocks

1min High Plank Hold

25 Hollow Rocks

1min Low Plank Hold

CFHSV Running & Endurance WOD:

4 Rounds of:

3 x 400m Runs, 30 seconds rest between efforts

rest 3 minutes between rounds

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Home WOD

For Time:

1 Mile Run

10 Shoulder to Overhead

20 V-ups or Sit-ups

30 Weighted Lunges, alternating stationary

40 Bent Over Rows or Single Arm Rows

50 Thrusters

60 Weighted Swings

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(256) 408-5990

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