Back Squat E3MOM
10 – 5 – 8 – 5 – Max Reps
**WOD Credit to/Based on CF Games Masters Complex Fran **
For Time:
7 Bar Muscle-Ups MRX 7 Chest to Bar
7 Chest to Bar Pull-Ups MRX 7 Pull-Ups
7 Pull-Ups MRX 7 Ring Rows
21 Thrusters 95/65 MRX 75/55
5 Bar Muscle-Ups MRX 7 Chest to Bar
5 Chest to Bar Pull-Ups MRX 7 Pull-Ups
5 Pull-Ups MRX 7 Ring Rows
15 Thrusters 95/65 MRX 75/55
3 Bar Muscle-Ups MRX 7 Chest to Bar
3 Chest to Bar Pull-Ups MRX 7 Pull-Ups
3 Pull-Ups MRX 7 Ring Rows
9 Thrusters 95/65 MRX 75/55
Core Development
1min L-Sit Hang to 1min Lying feet 6″off floor
10 Hanging to 10 Lying Windshield Wipers
CFHSV Running & Endurance WOD:
1 mile run, rest 4 minutes
800m run, rest 2 minutes
800m run, rest 2 minutes
400m run, rest 1 minute
400m run, rest 1 minute
400m run, rest 1 minute
400m run, rest 2 minutes
1 mile run
A. 195(10)-240(5)-225(8)-255(5)-235(7)
B. 8:41 Rx
A. Back Squats: 315×10, 365×4, 315×8, 405 x1 pause squat
B. 11:57 MRX
A. Training
B. 5:19 rx
R&E: 25:55 (run)
A. 255 (10) 320 (5)… Called it quits
B. 10:54 rx
Open gym
A. No squats
B. 12:33 Rx
C. Nope
5x 400m row/1:00 rest
1:34/1:41/1:46/1:34/1:34
A. 155(10) 195(5) 185(8) 205(5) 185 (7)
B. 6:10 RX