*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

WOD:

1) Front Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, the goal is not to necessarily max out. All 7 sets should be at 85% or higher.

2) 20 minutes EMOTM: Odd, Muscle-ups, Even, Lateral Box Jumps Overs 24/20

Pick reps you can maintain and be consistent on. No more than 10 Box Jumps per round.

3) Strict Chest-to-bar: 10 minutes EMOTM

Pick reps you can maintain for all 10 sets.

4) Kroc Rows: 3 sets of 20/side

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

5) Band Shoulder Series: 4 sets

10 reps each Overhand Pull-Aparts, Underhand Pull-Aparts, No Moneys, Face Pulls.

6) Single Leg Hip Thrust: 3 sets of 15/side

Rest 90 seconds between sets. Add load if able.

7) Sled Drag: 4 x 50m

Heavy. Rest 60 seconds between sets.

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

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