3 Rounds For Time: (30min cap)
600m Run / Row or 1.5km Bike
15 Hang Cleans 155/105 MRX 95/65
15 Box Jumps 24/20” MRX 20/18”
15 Toes to Bar
-15 Shoulder to Overhead
Core, Shoulder & Flexibility Development
15 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks
2x30sec Couch Stretch or Modified Couch
1min Handstand Hold
2x30sec Head to Floor Straddle Stretch
1min High Plank Hold w/Shoulder taps
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands
CFHSV Running & Endurance WOD:
6 rounds:
400m run
20 jumping squats
400m run
rest 1 minute
8am – WOD 18:40 Rx (row)
9am – R&E 31:52
29:29 rx run
Bout died today
19:09 rx bike
20:24 rx bike
HPC and T2B unbroken
9-6, 10-5, 9-6 on s2o
17:24 RX row
16:29 Rx Row
24:41 scaled ( bike )
Power cleans from floor @115
Strict press 45lb
2+58 scaled to 85#
(Bike, run, bike)
19:35 RX