Saturday, September 3 2022

Run/Row 400m or 1k Bike x 3 times E3MOM

(score is slowest time)

REST 3min

Start WOD

For Time Alternating Reps of: (25min cap)

2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20

Hang Clean 115/75 RX+135/95 MRX 95/65lbs

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2

Over the Bar Burpees

Core Development

20 Weight Plate Ground to Overhead 55/45 45/35 35/25
20 Russian Twists
20 Ball Slams (with slam ball) or 20 Calorie Ski Erg

20 Russian Twists
20 Weight Plate Ground to Overhead 55/45 45/35 35/25

CFHSV Running & Endurance WOD:

6 rounds of:

400m hard run

400m jog

100m walk