Saturday, March 9 2024

Run/Row 600m or Bike 1.5K E5MOM x 10min

(score is the difference between time of the 2)

Mainsite WOD

For Time: (25min cap)

800m Run/Row or 2k Bike

Then 10 Rounds of:

5 Hang Power Cleans 135/95 MRX 95/65

30 Double Unders OR 6 over the bar burpees

Then:

800m Run/Row or 2k Bike

Core Development

2min High Plank Hold

30 Reverse Hypers

2min Low Plank Hold

30 Hip Extensions

2min Bar Hang

30 Ball Slams or 30cal Ski Erg

2min Hollow Hold

CFHSV Running & Endurance WOD:

1 mile run

rest 2 minutes

10 x 100m sprint, 100m recovery walk between efforts

1 mile run