Run/Row 400m or 1k Bike
E4MOM x 16min (score is slowest time of the 4)
3 Rounds For Time: (21min cap)
400m Row/Run or 1k Bike
10 Burpee Chest to Bar Pull-Ups RX+ Burpee Bar Muscle-Ups MRX Burpee Pull-ups
15 Hang Cleans 115/75lbs RX+135/95 MRX 95/65lbs
Rest 2min after each round
Core Challenge (straight through – No stopping)
15 V-Ups
1min High Plank Hold
15 Dip Bar/Ring Hold Leg Lifts
15 Evil Wheels
15 Bar Hang Leg Lifts
1min Low Plank Hold
CFHSV RUNNING & ENDURANCE WOD:
800m run
200m double dumbbell farmers carry
400m run
200m single dumbbell overhead carry (right arm)
800m run
200m double dumbbell farmers carry
400m run
200m single dumbbell overhead carry (left arm)
800m run
