*CVCF 7 Year Anniversary Party HERE

WOD:

1) Front Squat: 7 Reps Every 2:30 x 4 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Back Squat: 7 Reps Every 2:30 x 4 sets

Continue from your Front Squats, adding load as deemed fit.

3) 4 rounds AQAP:

20 Power Cleans 65/45

30 Air Squats

40 Double-unders

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Should be continuous movement, if you can’t, scale loading appropriately.

5) Run – 6 sets of:

800m Easy

Rest 30 seconds

100m Sprint

100m Walk

No rest between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE