*News at CVCF – Softgoods, Qualifiers and More…HERE

WOD:

1) 20 minute EMOTM:

1 – 3 Deadlifts

2 – 10 Kettlebell Sumo Romanian Deadlifts

3 – 15 Hip Thrusts (No Loading) 

4 – 20-30 Empty Barbell Good Morning Hold

Barbell Deadlifts loading build to a heavy 3 for the day. Kettlebell Deads keep weight fixed and focus on position and activation. Hip Thrusts are off a bench with no loading. Good Morning Hold is at the bottom of the movement with an empty barbell.

2) 8 minute AMRAP:

10 Shoulder-to-Overhead 75/55

3 Rope Sit-to-stand

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any skill, drill, etc. in developing a Rope Climb.

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