Saturday, February 12 2022

5 Rounds For Time: (30min cap)

21 Calorie Row/Bike or 300m Run

15 Pull-ups RX+ Chest to Bar MRX Ring Rows
9 Deadlifts 275/175 RX+315/205 MRX 205/125

Rest 1min After Each Round

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 hands+ft)

Min 6 = Low Plank Hold

*must go straight from hold to next in order*

CFHSV RUNNING & ENDURANCE WOD:

For Time:

200m run, rest 30 seconds

400m run, rest 1 minute

600m run, rest 1:30

800m run

100 air squats

800m run, rest 2 minutes

600m run, rest 1:30

400m run, rest 1 minute

200m run