Saturday, September 30 2023

3 Rounds For Time: (27min cap)

800m Run/Row or 2k Bike

8 Burpee Chest to Bar RX+Burpee Bar/Ring Muscle Ups MRX Burpee Pull-ups

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

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:

800m run

Rest :30

400m run

Rest 1:00

800m run

Rest :30

400m run

Rest 1:00

Then,

4 rounds :

100m sprit

100m recover walk into

400m run

Rest 1:00 Between rounds