*The State of CVCF 2020 Address HERE

WOD:

1) 21 minute EMOTM:

1 – 10 Dumbbell Floor Press

2 – 3-6 Strict Chin-ups

3 – 5 Deadlifts

Pick reps/loads you can maintain or build upon for the Floor Press and Chin-up. Deadlifts you should be building through the 7 sets to establish a heavy 5 for the day.

2) 9 minute AMRAP:

6 Ball Slams 40/30

12 Knees-up

24 Heavy Rope Single-unders

Extra Work:

3) Ring Dip Support: 10 minutes Practice

Spend time working on getting into the support position on the rings.

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