Saturday, April 15 2023

Run/Row 400m or 1k Bike
E4MOM x 16min (score is slowest time of the 4)

3 Rounds For Time: (21min cap)
400m Row/Run or 1k Bike
10 Burpee Chest to Bar Pull-Ups RX+ Burpee Bar Muscle-Ups MRX Burpee Pull-ups

15 Hang Cleans 115/75lbs RX+135/95 MRX 95/65lbs

Rest 2min after each round

Core Challenge (straight through - No stopping)

15 V-Ups
1min High Plank Hold
15 Dip Bar/Ring Hold Leg Lifts

15 Evil Wheels
15 Bar Hang Leg Lifts

1min Low Plank Hold

CFHSV RUNNING & ENDURANCE WOD:

800m run

200m double dumbbell farmers carry

400m run

200m single dumbbell overhead carry (right arm)

800m run

200m double dumbbell farmers carry

400m run

200m single dumbbell overhead carry (left arm)

800m run