Saturday, March 28 2020

For Time: (35 min cap)

200m Run/Row or 0.5km Assault Bike
2 Hang Squat Clean Thruster 115/75 RX+135/95 MRX 95/65

200m Row/Run or 0.5km Assault Bike (opposite)

2 Muscle-Ups (ring) MRX 2 Chest to Bar Pull-Ups & 2 Dips

400Run/Row or 1km Assault Bike (opposite)
4 Hang Squat Clean Thruster

400m Row/Run or 1km Assault Bike (opposite)
4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups & 4 Dips
800 Run/Row or 2km Assault Bike (opposite)
8 Hang Squat Clean Thruster

800m Row/Run or 2km Assault Bike (opposite)
8 Muscle-Ups (ring) MRX 8 Chest to Bar Pull-Ups & 8 Dips
400 Run/Row or 1km Assault Bike (opposite)
4 Hang Squat Clean Thruster
400m Row/Run or 1km Assault Bike (opposite)
4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups & 4 Dips
200m Run/Row or 0.5km Assault Bike (opposite)

2 Hang Squat Clean Thruster
200m Row/Run or 0.5km Assault Bike (opposite)

2 Muscle-Ups (ring) MRX 2 Chest to Bar Pull-Ups & 2 Dips

CFHSV Running & Endurance WOD:

For Time:

200m Run, rest 30 seconds

400m Run, rest 1 minute

600m Run, rest 1:30

800m Run, rest 2 minutes

1200m Run, rest 3 minutes

800m Run, rest 2 minutes

600m Run, rest 1:30

400m Run, 1 minute

200m Run

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Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD:

For Time:

1 Minute Run

4 Thrusters

1 Minute Run

4 Rows/Curls/Chair pulls AND 4 Dips/Kick backs/Push-ups

2 Minute Run

8 Thrusters

2 Minute Run

8 Rows/Curls/Chair pulls AND 8 Dips/Kick backs/Push-ups

4 Minute Run

16 Thrusters

4 Minute Run

16 Rows/Curls/Chair pulls AND 16 Dips/Kick backs/Push-ups

2 Minute Run

8 Thrusters

2 Minute Run

8 Rows/Curls/Chair pulls AND 8 Dips/Kick backs/Push-ups

1 Minute Run

4 Thrusters

1 Minute Run

4 Rows/Curls/Chair pulls AND 4 Dips/Kick backs/Push-ups

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