*Week 5 Intramural Score Submissions HERE

**For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1) 20 minute EMOTM:

Odd – 30 seconds Hard Ski Erg

Even – 30 seconds Hard Bike Erg – Standing

If it’s busy, partner up with some and share machines. Hit these at paces that are hard, but maintainable. Try and match your calories/meters each round on each respective machine.

2) Every 5:00 x 2 sets:

125 Heavy Rope Single-unders

30 Ring Rows

30 Alternating Dumbbell Hang Power Snatch 35/25

30 Push-ups

Scale as needed so you get around 1 minute rest the first round.

Extra Work:

3) Low Plank Hold: 5 x 1 minute

Rest 60 seconds between sets.

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