Saturday, June 27 2020

Hang Squat Clean E2MOM

3 - 3 - 2 - 2 - 1 - 1 - 1

4 Rounds For Time:
200m Run/Row or 0.5km Assault Bike
21 WallBall Shots 20/14lbs to 10/9' MRX 20/10 to 9'

15 Pull-Ups
9 Hang Squat Clean 135/95 RX+155/105 MRX 95/65

6min Isometric EMOM Challenge

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

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:

400m run, rest 1 min

4 x 100m sprint, 100m recovery walk between efforts

800m run, rest 2 min

8 x 100m sprint, 100m recovery walk between efforts

400m run, rest 1 min

4 x 100m sprint, 100m recovery walk between efforts