*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

WOD:

1) Reverse Lunges: 4 sets of 8/side

Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Alternate legs each rep.

2) High Box Jumps: 5 sets of 5

Rest 90-120 seconds between sets. Build as high as possible. Take your time and rest between each rep.

3) 7 minute Up Ladder:

3 Power Cleans 65/45

3 Ring Rows

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments