4 Rounds For Time: (36min cap)
16 Hang Snatch 95/65 RX+115/75 MRX 75/55
12/9 Barbell Push-ups MRX Push-ups
24 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10
600m Run / Row or 1.5km Bike
Rest 2 minutes between rounds
6min Isometric EMOM Challenge:
Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall 25/15lb plate
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:
3 rounds of:
200m run, rest 1 minute
400m run with varying speeds, rest 1 minute
200m run, rest 1 minute
800m run with varying speeds
rest 2 minutes between rounds
