Saturday, April 30 2022

12min AMRAP:

Buy-in
1000m Run or Row or 2.5k Bike

Then
9 Hang Power Snatch
18 Wallball Sit-Ups RX+ Wallball GHD

REST 2min

12min AMRAP:

Buy-in
1000m Run or Row or 2.5k Bike

Then
9 Hang Power Snatch
9 Burpee Toes to Bar

**Score is the lower score of the two! Athletes choice on which AMRAP to start with**

Loads = 115/75lbs RX+135/95 MRX 95/65lbs

Wallballs = 20/14lbs MRX 20/10lbs

6min EMOM Challenge:

Min 1 = Bar Hang
Min 2 = Iron Chair Hold on Wall
Min 3 = Hollow Hold
Min 4 = High Plank Hold
Min 5 = Wallball DeadBug Hold (hold 1WB with hands or feet)

Min 6 = Low Plank Hold

*must go straight from hold to next in order*

CFHSV Running & Endurance WOD:

4 rounds:

800m run

100m Dumbbell Farmers Carry

100m recovery walk

100m sprint

100m Dumbbell Farmers Carry