5 Rounds For Time: (30min cap)
21 Calorie Row/Bike or 300m Run
15 Pull-ups RX+ Chest to Bar MRX Ring Rows
9 Deadlifts 275/175 RX+315/205 MRX 205/125
Rest 1min After Each Round
6min EMOM Challenge:
Min 1 = Bar Hang
Min 2 = Iron Chair Hold on Wall
Min 3 = Hollow Hold
Min 4 = High Plank Hold
Min 5 = Wallball DeadBug Hold (hold 1WB hands+ft)
Min 6 = Low Plank Hold
*must go straight from hold to next in order*
CFHSV RUNNING & ENDURANCE WOD:
For Time:
200m run, rest 30 seconds
400m run, rest 1 minute
600m run, rest 1:30
800m run
100 air squats
800m run, rest 2 minutes
600m run, rest 1:30
400m run, rest 1 minute
200m run
Great picture of these two CFHSV warriors! Keep pressing forward ladies!!
0800 WOD – 22:27 Rx+
0900 R&E – 28:50
19:05 RX Row
16:53 rx ( run )
18:45 rx (run)
Love seeing these two on Saturday mornings!
25:22 Rx, run
That’s a great duo right there! 🙂
17:14 RX+ (row)
4 + 27 Rx+. Ugh 😩
16:51 Rx+ Row
Brother, you put on a show !! Amazing brother 💪🏼💪🏼💪🏼👊🏼
17:20 rx run
20:10 – MRx / all row