* Holiday Schedule HERE

Pre Class:

1) Power Snatch: 2 reps EMOTM x 10 sets @ 70%

Warm-up as needed. Drop and reset between reps. Weight is based off of your 1RM Squat Snatch.

WOD:

2) “Hawks” – AQAP:

1000m Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/23

50 Burpees

50/side Overhead Walking Lunges 45/25

100 Double-unders

Thankful to have known this dude and to call him one of my best friends and have had his support as the first CVCF member.

Extra Work:

3) Assault Bike: 30 minutes

This should be done at a moderate pace, HR @ 70-80% of Max.

4) Sled Drag: 4 x 50m Drag/50m Pull

Rest 60 seconds between every 50m. Heavy as possible.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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