*CVCF Intramural Open Starts TODAY 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes.

WOD:

1) “Open 20.1” – 10 rounds AQAP:

8 Ground to Overhead 95/65

10 Bar Facing Burpees

15 minute time cap.

2) Kettlebell Farmers Front-to-Back Lunges: 5 sets of 5/side

One rep is step forward to in a lunge, then step clear back into a reverse lunge, and then back to center. That’s 1 rep, perform 5 reps on each side alternating each rep. Rest 2-3 minutes between sets.

3) Tempo Supinated Strict Chest-to-bar Pull-ups (3.1.3): 5 sets of 5

Rest 2-3 minutes between sets. Add load/assistance as deemed fit.

4) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale as needed for desired stimulus.

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