* 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) Teams of 2 – 30 minute AMRAP:

Partner A – 400m Run

Partner B – 10 Ring Rows, 15 Front Squats 65/45, 20 Shoulder-to-Overhead 65/45

3,2,1 Go, Partner A starts a 400m Run, Partner B starts to AMRAP the Triplet. When Partner A gets back from the run, Partner B goes out to run and Partner A picks up where Partner B left off. Score is total rounds for the team.

Extra Work:

2) Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between sets.

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