135/95 – 115/75 – 95/65 – 75/55
*or use a weight that you can do 20 reps unbroken
For Time:
1200m Run
50 Air Squats
50 Pull-Ups
800m Run
40 Back Squats 95/65 RX+115/75 MRX75/55
40 Handstand Push-Ups
400m Run
20 Front Squats
20 Pull-Ups
100m Run
10 Overhead Squats
10 Handstand Push-Ups
Core Development
10 Evil Wheels
15 Barbell Sit-Up to Press
20 Hip Extensions
25 GHD Sit-Ups
30 Butterfly ab-mat Sit-ups
CFHSV Running & Endurance WOD:
3 x 1 mile run
400m recovery walk between efforts
26:47 rx
Sally was with 95#
29:30 scaled
Sally w/ an empty barbell
28:30
Scaled all squats to sit ups / strict HSPUs