*CVCF 7 Year Anniversary Party HERE

WOD:

1) Deadlift: 6 Reps Every 2:00 x 5 sets

Warm-up as needed. Look to build a little heavier than last week. Start around 60-70% of your 1RM.

2) D-Ball Bear Hug Reverse Lunge: 5/side Every 2:00 x 5 sets

Performed starting at 10:00 on the clock after your Deadlifts. Alternate legs each repetition. Build as heavy as deemed fit.

3) 3 rounds AQAP:

12 Thrusters 65/45

15 Ring Rows

400m Run

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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