Saturday, April 5 2025

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

(score is slowest time)

REST 3min

Start WOD

3 Rounds For Time: (18min cap)

12 Shoulder to Overhead 135/95 RX+165/115 MRX 95/65

200m Run/Row or 0.5k Bike

6 Wall Walks or 12 Strict Handstand Push-Ups

24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

REST 2min After Each Round

**Score is slowest round**

Overhead & Core Development

1min Handstand Hold

1min Bar Hang

1min Right Side Plank Hold

100m Double DB/KB Overhead Carry

1min Left Side Plank Hold

100m Overhead Plate Carry

1min Low Plank Hold

1min Bar Hang

CFHSV RUNNING & ENDURANCE WOD:

800m run

50 air squats

800m run

50 DB deadlifts

800m run

50 sit-ups

800m run

50 alternating lunges

800m run

50 burpees

800m run