Saturday, January 11 2020

10min EMOM

Strict Chest to Bar to Strict Pull-Up to Kipping C2B to Kipping Pull-Up

Min 1 = 1 Strict Chest to Bar - Min 2 = 2 - Min 3 = 3 - Min 4 = 4 - Min 5 = 5 -Min 6 = 6 - Min 7-8-9-10- **Once you Fail or Fall Behind on One Move (Strict C2B,Strict PU..); Switch to Next Try to last the whole 10min!

For Time:

800m Run

40 Kettlebell Sumo Deadlift High Pull
20 Goblet Step-Ups 24/20" MRX 20/18"

800m Row or 2km Assault Bike
40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

20 Chest to Bar Pull-Ups MRX Pull-Ups
400m Run
20 Kettlebell Sumo Deadlift High Pull
10 Goblet Step-Ups 24/20" MRX 20/18"

400m Row or 1km Assault Bike
20 Kettlebell Swings
10 Chest to Bar Pull-Ups MRX Pull-Ups

CFHSV Running & Endurance WOD:

800m run

rest 2 minutes

400m run

rest :30

400m run

rest 1 minute

1200m run

rest 2 minutes

6 x 200m sprints, rest :30 between efforts