Saturday, September 10 2022

5 Rounds For Time: (25min cap)

500m Run/Row or 1.2k Bike

5 Burpee Chest to Bar RX+Burpee Bar Muscle Ups MRX Chest to Bar

10 Hang Squat Cleans 135/95 RX+165/115 MRX 95/65

Core Isometrics

1min L-Sit Bar Hang
30sec Plank Bird Dog Hold Left/Right

1min Hollow Hold
30sec Plank Bird Dog Hold Right/Left

1min Squat Hold 1” over WallBall

1min Bar Hang
1min High Plank Hold

CFHSV Running & Endurance WOD:

For Time:

100m run, 100m recovery walk

200m run, rest 30 seconds

400m run, rest 1 minute

800m run, rest 1:30

1600m run, rest 2 minutes

800m run, rest 1:30

400m run, rest 1 minute

200m run, rest 30 seconds

100m run