25min AMRAP:
25 Calorie Row / Assault Bike or 400m Run
25 Handstand Push-Ups MRX 2/4” Rise
25 Toes to Bar MRX Knees to Chest
25 Ring Dips MRX Bar Dips
6min Isometric EMOM Challenge:
Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall 25/15lb 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:
2400m run
rest 2 minutes
6 x 400m run, rest 1 minute between efforts
0800 R&E: 11:42 / 1:55 1:54 1:53 1:50 1:48 1:43
0900 WOD: 2+82 rx
4 RX (row)
?
3 + 43 rx (run)
3+85 rx row strict hspu
3+70 Rx row
1+11 scaled to bar dips (run)
3+78 Rx Run