Run/Row 400m or 1k Bike x 3 times E3MOM
(score is slowest time)
REST 3min
Start WOD
For Time Alternating Reps of: (25min cap)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
Hang Clean 115/75 RX+135/95 MRX 95/65lbs
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Over the Bar Burpees
Core Development
20 Weight Plate Ground to Overhead 55/45 45/35 35/25
20 Russian Twists
20 Ball Slams (with slam ball) or 20 Calorie Ski Erg
20 Russian Twists
20 Weight Plate Ground to Overhead 55/45 45/35 35/25
CFHSV Running & Endurance WOD:
6 rounds of:
400m hard run
400m jog
100m walk
