Saturday, November 4 2023

Run/Row 200m or Bike 0.5k E3MOM x 9min

(score is the slowest time of the 3)

4 Rounds For Time: (30min cap)

400m Run/Row or 1k Bike

21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

15 Overhead Squats 95/65 RX+115/75 MRX 75/55
12 Pull-Ups RX+ Chest to Bar MRX Ring Row

Core & Guns Development

30 Barbell Curls
30 Glute Ham Raises

30 Dumbbell Hammer Curls

30 Hip Extensions

30 Plate Pinch Curls

CFHSV RUNNING & ENDURANCE WOD:

3 rounds of:

600m run, rest 60 seconds

200m run, rest 20 seconds

500m run, rest 50 seconds

300m run

rest 4 minutes between sets

Based on a WOD by Chris Hinshaw.