3 Rounds For Time: (27min cap)
800m Run/Row or 2k Bike
8 Burpee Chest to Bar RX+Burpee Bar/Ring Muscle Ups MRX Burpee Pull-ups
16 Hang Squat Cleans 135/95 RX+165/115lbs MRX 95/65lbs
Core Isometrics
1min L-Sit Bar Hang
30sec Plank Bird Dog Hold Left/Right
1min Hollow Hold
30sec Plank Bird Dog Hold Right/Left
1min Squat Hold 1” over WallBall
1min Bar Hang
1min High Plank Hold
CFHSV RUNNING & ENDURANCE WOD:
800m run
Rest :30
400m run
Rest 1:00
800m run
Rest :30
400m run
Rest 1:00
Then,
4 rounds :
100m sprit
100m recover walk into
400m run
Rest 1:00 Between rounds
