Saturday, January 28 2023

Run/Row 200m or 0.5k Bike x 8min E2MOM

(score is slowest time of the 4)

MainSite WOD (RX+)

4 Rounds For Time: (16min cap)

400m Run/Row or 1k Bike
15 Box Jumps 30/24” RX+36/30” MRX 24/20”

6min Isometric EMOM Challenge:

Min 1 = Bar/Rings Dip Hold or L-Sit Hold

Min 2 = Hip Ext Hold
Min 3 = Bar/Rings Hang
Min 4 = High Plank Hold

Min 5 = Hollow Hold Min

6 = Low Plank Hold

*must go straight from hold/hang to next in order*

CFHSV RUNNING & ENDURANCE WOD:

2 rounds of:

800m run

20 DB snatch

400m run

20 DB squats

200m run

20 over DB burpees

200m single DB carry