Saturday, January 23 2021

25min AMRAP:

25 Calorie Row / Assault Bike or 400m Run

25 Handstand Push-Ups MRX 2/4” Rise
25 Toes to Bar MRX Knees to Chest

25 Ring Dips MRX Bar Dips

6min Isometric EMOM Challenge:

Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall 25/15lb plate

Min 3 = Bar Hang
Min 4 = High Plank Hold
Min 5 = Hollow Hold
Min 6 = Low Plank Hold

*must go straight from hold to next in order*

CFHSV Running & Endurance WOD:

2400m run

rest 2 minutes

6 x 400m run, rest 1 minute between efforts