10min EMOM
Strict Chest to Bar to Strict Pull-Up to Kipping C2B to Kipping Pull-Up
Min 1 = 1 Strict Chest to Bar – Min 2 = 2 – Min 3 = 3 – Min 4 = 4 – Min 5 = 5 -Min 6 = 6 – Min 7-8-9-10- **Once you Fail or Fall Behind on One Move (Strict C2B,Strict PU..); Switch to Next Try to last the whole 10min!
For Time:
800m Run
40 Kettlebell Sumo Deadlift High Pull
20 Goblet Step-Ups 24/20″ MRX 20/18″
800m Row or 2km Assault Bike
40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
20 Chest to Bar Pull-Ups MRX Pull-Ups
400m Run
20 Kettlebell Sumo Deadlift High Pull
10 Goblet Step-Ups 24/20″ MRX 20/18″
400m Row or 1km Assault Bike
20 Kettlebell Swings
10 Chest to Bar Pull-Ups MRX Pull-Ups
CFHSV Running & Endurance WOD:
800m run
rest 2 minutes
400m run
rest :30
400m run
rest 1 minute
1200m run
rest 2 minutes
6 x 200m sprints, rest :30 between efforts
