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

**Programming Update…HERE

***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…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) 20 minute EMOTM:

1 – 3 Deadlifts

2 – 50ft/side Kettlebell Suitcase Carry

3 – 5 Strict Chin-ups

4 – 10 Bent Over Double Dumbbell Rows

Build the Deadlift as deemed fit. Load the Suitcase carry HEAVY. Use assistance as needed for the Chin-ups, or add load if you have that capacity. Pick weights for both the Carry and Bent Over Rows that you can maintain for all 5 cycles.

2) 21-18-15-12 – AQAP:

Dumbbell Front Squats 25/15

Knees-up

Extra Work:

3) Double-unders: 10 minutes Practice

Goal is to obtain the proficiency to do 100 Unbroken.

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