Saturday, September 28 2024

“Confused KAREN” by DB

For Time: (25min cap)

50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′

800m RUN / Row or Bike 2k

50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′

800m ROW / Run or 2k Bike

25 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′

400m RUN / Run or 1k Bike

25 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′

400m ROW / Run or 1k Bike

6min Isometric EMOM Challenge:

Min 1 = Handstand Hold

Min 2 = Iron Chair Hold on Wall 25/15/10lb 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:

4 rounds of:

400m run, rest 30 seconds

209m run, rest 30 seconds

400m run

rest 3 minutes between rounds