Row/Bike 12/10 Calories OR 200m Run
E3MOM x 12 min
(score is slowest of 4 efforts)
4 Rounds For Time: (28min cap)
24/20 calorie Row/Bike OR 400m Run
18 Wallball Shots 20/14 10/9′ MRX 20/10 9′
12 T2B
9 Hang Snatch 95/65 RX+ 115/75 MRX 75/55
6 Over the Bar Burpees
Core & Snatch Development:
2×12 One Arm DB/KB Rows (each arm)
2×12 Barbell or PVC Sotts Press (snatch grip)
2×12 Evil Wheels
2×12 Barbell Rows Snatch Width Grip
2×1 minute bar hang snatch width grip
CFHSV Running & Endurance WOD:
1000m run
rest 1 minute
5 x 100m sprint, 100m recovery walk between efforts
600m run
rest 1 minute
5 x 100m sprint, 100m recovery walk between efforts
1000m run
