*CVCF 7 Year Anniversary Party HERE

Pre Class:

1) Run – 6 sets of:

800m Easy

Rest 30 seconds

100m Sprint

100m Walk

No rest between sets.

WOD:

2) Front Squat: 7 Reps Every 2:30 x 4 sets

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

3) Back Squat: 7 Reps Every 2:30 x 4 sets

Continue from your Front Squats, adding load as deemed fit.

4) 4 rounds AQAP:

20 Power Cleans 95/65

40 Air Squats

60 Double-unders

Extra Work:

5) Dumbbell Bulgarian Split Squats: 4 sets of 6/side

Rest 2-3 minutes between sets. Heavy as possible.

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

7) Sled Drag: 400m @ Bodyweight

Should be continuous movement, if you can’t, scale loading appropriately.

8) 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