*1st Annual CVCF Team Intramural Open HERE

WOD:

1) 20 minute EMOTM:

1 – 5 Sumo Deadlifts

2 – 10 D-Ball Bear Hug Good Mornings

3 – 15 Seated Banded Rows

4 – 20-30 second Handstand or Stink Bug Hold

Build loading as deemed fit on the Sumo Deadlifts. For the Sumo Deadlift we want athletes emphasizing a squat oriented position, keep those hips low. For other movements pick weights/reps/etc. that you can maintain for all 5 sets.

2) 10 minute AMRAP:

15 Ball Slams 40/30

12 Wall Balls 14/8

9 Burpees

Extra Work:

3) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit.

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