Saturday, September 24 2022

4 Rounds For Time: (36min cap)
16 Hang Snatch 95/65 RX+115/75 MRX 75/55

12/9 Barbell Push-ups MRX Push-ups
24 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10

600m Run / Row or 1.5km Bike

Rest 2 minutes between rounds

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:

3 rounds of:

200m run, rest 1 minute

400m run with varying speeds, rest 1 minute

200m run, rest 1 minute

800m run with varying speeds

rest 2 minutes between rounds