Hang Squat Clean E2MOM
3 – 3 – 2 – 2 – 1 – 1 – 1
4 Rounds For Time:
200m Run/Row or 0.5km Assault Bike
21 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
15 Pull-Ups
9 Hang Squat Clean 135/95 RX+155/105 MRX 95/65
6min Isometric EMOM Challenge
Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall 25/15lb plt
Min 3 = Bar Hang
Min 4 = High Plank Hold
Min 5 = Hollow Hold
Min 6 = Low Plank Hold
*must go straight from hold to next in order*
CFHSV Running & Endurance WOD:
400m run, rest 1 min
4 x 100m sprint, 100m recovery walk between efforts
800m run, rest 2 min
8 x 100m sprint, 100m recovery walk between efforts
400m run, rest 1 min
4 x 100m sprint, 100m recovery walk between efforts
