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Saturday, June 10 2023

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For Time: (30min cap)

200m Run/Row or 0.5k Bike

20 Dumbbell Snatch (alt arms)
10 Toes to Bar
400m Run/Row or 1k Bike

40 Dumbbell Snatch (alt arms)

20 Toes to Bar
400m Run/Row or 1k Bike
40 Dumbbell Snatch (alt arms)
20 Toes to Bar
200m Run/Row or 0.5k Bike
20 Dumbbell Snatch (alt arms)
10 Toes to Bar

DBs = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20

Core Challenge (straight thru No stopping)

20 Hip Extensions
20 GHD Sit-ups
1min High Plank Hold

20 Bar Hang Leg Lifts

1min Low Plank Hold

20 V-Ups
1min Hollow Hold

CFHSV Running & Endurance WOD:

200m run, 100m recovery walk

400m run, 100m recovery walk

800m run, 200m recovery walk

200m sprint, 100m recovery jog

400m sprint, 200m recovery jog

800m sprint, 400m recover jog

50 burpees

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