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Saturday, January 27 2024

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For time: (33min cap)

200m Run /Row or 0.5k Bike

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

400m Run/Row or 1k Bike

40 Pull-up MRX Ring Row

600m Run/Row or 1.5k Bike

30 Kettlebell Goblet Thrusters

800m Run/Row or 2k Bike

20 Handstand Push-Ups RX+ Strict MRX 2/4” rise

1000m Run/Row or 2.5k Bike

10 Muscle-Ups (bar or ring) MRX Burpee Pull-ups

Handstands & Abs

20 Plank Shoulder Taps

1min Handstand Hold Facing Wall

1min Hollow Hold

1min Right Side Plank Hold

1min Hollow Hold

1min Left Side Plank Hold

1min Handstand Hold Facing Away

1min Hollow Hold

CFHSV RUNNING & ENDURANCE WOD:

7 rounds of:

600m hard run

200m walk

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