* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

WOD:

1) Deadlift: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 7 minute Up Ladder:

3 Ball Slams 40/30

3 Knees-up

Work goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

3) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets. 

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