WOD:

A. EMOM x 12 minutes:

1st minute: 14/12 calorie row  (MRX 12/10 calorie row)

2nd minute: 15 KBS as heavy as possible

3rd minute: 30 second handstand hold

B. Time Priority Diane

For Reps:

60 seconds of deadlifts  225/155   (MRX  185/115)

60 seconds of HSPU   (MRX  2″/4″ rise)

45 seconds of deadlifts  225/155   (MRX  185/115)

45 seconds of HSPU   (MRX  2″/4″ rise)

30 seconds of deadlifts  225/155   (MRX  185/115)

30 seconds of HSPU   (MRX  2″/4″ rise)

15 seconds of deadlifts  225/155   (MRX  185/115)

15 seconds of HSPU   (MRX  2″/4″ rise)

Score = Total reps of deadlifts, HSPUs and combined score

CFHSV Running & Endurance WOD:

400m Run – Rest 2:00
6 x 50m Sprints – Rest 0:30 B/W Efforts