*1st Annual CVCF Team Intramural Open HERE

WOD:

1) Every 3:00 x 7 sets:

5 Push Press +

5 Push Jerk

Perform this from the floor and as a complex. Barbell should be cycled the entire time, no pausing at the Front Rack, and no more than a brief pause Overhead.

2) 3 sets of 5 minute EMOTM:

12 Wall Balls 20/14

9 Box Jump Overs 24/20

6 Strict Handstand Push-ups

Rest 3 minutes between sets. Perform the 12-9-6 EMOTM x 5 and then rest. Scale as needed.

3) 5 rounds @ 80-90%:

60 Double-unders

30 Kettlebell Swings 53/35

15 Calories Assault Bike

Scale as needed.

4) Sandbag Carry: 8 x 100ft

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

5) Sled Drag: 6 x 50m

Heavy. Rest 90 seconds between sets.

6) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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