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

**Programming Update…HERE

***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 26th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout.

WOD:

1) 21 minute EMOTM:

1 – 50m Double Dumbbell or Kettlebell Overhead Carry

2 – 50m Reverse Sled Drag

3 – 7-10 Slam Ball Reverse Throws

Pick a weight that you can maintain for all 7 sets of the Overhead Carry. For the Sled Drag the goal is to move your bodyweight (sled weighs 25lbs), scale loading as needed. For the Slam Ball Throws pick-up from the floor and explode into full extension throwing the ball behind you over your head.

2) AQAP:

40-30-20-10 Wall Balls 14/8

20-15-10-5 Ring Rows

Scale as needed.

Extra Work:

3) Seated Wide Grip Cable Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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