EMOM Activator for 6min 1st min = 30 sec Lateral Over Bar Burpees, 30 sec rest 2nd min = 30 sec Hang Muscle Cleans 45/35 or 65/45 or 75/55 or 95/65, 30 sec Rest 3rd min = 30 sec Shoulder To Overhead, 30 sec Rest Repeat This is not for max reps, but quality movement, warm-up and activation. 6 minutes to Build Up to WOD weight E4MOM x 4 Sets: -3 Burpee C2B RX+ 3 Burpee Bar Muscle-Ups -7 Pull-Ups -5 Hang Power Clean 155/105 RX+ 185/125 MRX 125/80 -5 Shoulder To Overhead -10 Lateral Jumps 24/20″ RX+ 30/24″ MRX 18/12″ Score = Slowest Round
CFHSV Running & Endurance WOD: 3 Rounds Of: Tabata bike rest 1 minute Tabata squats rest 1 minute After last round of Tabata, rest 3 minutes, then: 1 mile run for time
