*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes.

WOD:

1) Every 3:00 x 7 sets:

10 Slam Ball Throw Over Pull-up Bar +

5 Unbroken Dumbbell Complexes

1 Dumbbell Complex is a Deadlift + Bent Over Row + Hang Power Clean + Front Squat + Thruster + Push Press. Perform all 5 cycles without letting go of the Dumbbells. Build as heavy as able for the Dumbbell Complex, leave the ball weight fixed.

2) For Max Reps:

3 minutes of Burpees

2 minutes of Heavy Rope Single-unders

1 minute of D-Ball Over the Shoulder 70/50

2 minutes of Heavy Rope Single-unders

3 minutes of Burpees

Max reps at each station. Scale as needed.

Extra Work:

3) Front Rack Hold: 5 x :30 ON/:30 OFF

Work as heavy as possible. Should be working around 1RM Front Squat or heavier.

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