*News at CVCF – Softgoods, Qualifiers and More…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) Every 1:30 x 14 sets:

Odd – 25m/side Single Arm Sled Drag

Even – 50m/side D-Ball on Shoulder Run

Feel the sled out for loading a little at the start. Drag holding on my just one hand, however still work to keep your body/trunk as square as possible while dragging. For the D-Ball run/carry, load with something that is heavy and difficult. Carry 50m on 1 side, and then 50m back on the other.

2) 9 minute Up Ladder:

3 Burpee Box Jump Overs 24/20

3 Dumbbell Shoulder-to-Overhead 35/25

Workout structure is 3+3, 6+6, 9+9, and so on. Dumbbells are meant to be heavy to match the Burpee in terms of similar output, make it hard on yourself.

Extra Work:

3) Banded Tricep Press Down: 100 Reps

Use a tension you can perform 40-50 reps to start.

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