Saturday, November 2 2024

10min to Achieve a Max Set of Unbroken Double-Unders or Crossovers or Both

4 Rounds For Time: (28min cap)

64 Doubles or Crossovers

16 Hang Cleans 135/95 RX+155/105 MRX 95/65

16 Toes to Bar or Wallball Sit-Ups

16 Wallball Shots 20/14 to 10/9‘ MRX 20/10 to 9′

* * UnBroken or as few sets as possible**

Rest 2min after Each Round

Isometric Challenge (straight through/no stopping)

1min Wallball Wall Iron Chair Sit

1min Bar Hang w/knee tuck

1min High Plank Hold

1min Hollow Hold

1min Low Plank Hold

CFHSV Running & Endurance WOD:

400m run

rest 1 minute

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

800m run

rest 1 minute

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

1200m run

rest 1 minute

6 x 200m sprint, rest 1 minute between efforts

400m run