WOD:

A. Deadlift: 10 – 8 – 6 – 4 – 2  E2:30MOM

B. 11 minute AMRAP of:

11 deadlifts 205/140  RX+ 245.165  (55 and over 165/115)

11 HSPU  RX+  6″/4″ deficit  (55 and over 4″ rise)

11 box jumps 20″  RX+ 24″  (55 and over 20″ step ups)

C. Core Development:

1 minute high plank hold

10-20 strict toest o bar

10-20 GHD sit-ups

1 minute low plank hold

10-20 strict toes to bar

10-20 GHD sit-ups

CFHSV Running & Endurance WOD:

800m run

At the 5:00min mark start first station. Spend 1 minute at each station accumulating reps.

Round 1: single unders, alternating forward lunges, 25m shuttle run, ab-mat sit-ups, rest

Round 2: running man jump rope, alternating reverse lunges, 25m shuffles, Military sit-ups, rest

Round 3: double unders, squat jumps, 25m shuttle run, butterfly sit-ups, rest

800m run

meet at CFHSV at 8am