Saturday, January 18 2020

Split Clean 2 - 2 - 2 EMOM (alt legs)

Rest 2min/Adjust Weights

Hang Split Snatch 2 - 2 - 2 EMOM (alt legs)

Rest 2min/Adjust Weights

Split Jerk 2 - 2 - 2 (from floor) EMOM (alt legs)

"Raise the Roof" by DB

For Time:

200m Run
20 Handstand Push-Ups
200m Run
20 Split Clean & Push Press (alt legs)

200m Run

20 Hang Split Snatch (alt legs)

200m Run
20 Split Jerk (alt legs)
200m Run

20 Shoulder to Overhead 115/75 RX+135/95 MRX 95/65

Rest 1min

Finisher:

Max Handstand Hold on Wall

CFHSV Running & Endurance WOD:

400m test run to establish rest time,

rest allotted time

3 x 400m run, rest allotted time between efforts

3 minutes rest

800m test run to establish rest time,

rest allotted time

3 x 800m run, rest allotted time between efforts