*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) Muscle-ups: 5 sets of 3-10 Reps

Rest 2-3 minutes between sets. Pick a rep count you can maintain for all 5 sets.

2) Split Jerk: 5 sets of 3

Rest 2-3 minutes between sets. Only build as heavy as lifts feel clean and snappy.

3) Back Rack Reverse Lunge: 4 sets of 4/side

Rest 90-120 seconds between sets. Alternate legs each rep. Build as heavy as deemed fit.

4) Belt Squat Machine: 5 sets of 10

Rest 90-120 seconds between sets. Use the handles. Build as heavy as deemed fit.

5) AQAP:

50 Wall Balls 30/20

10 Rope Climbs 15ft

50 Wall Balls 30/20

Scale as needed.

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