*CVCF 7 Year Anniversary Party HERE

WOD:

1) Run – 4 sets of:

800m Easy

400m Moderate

200m Fast

Rest 3 minutes

Focus on consistent paces on each set.

2) Back Squat: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit.

3) Front Squat: 5 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit.

4) 7 minute Up Ladder:

3 Deadlifts 315/205

3 Box Jump Overs 30/24

Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up.

5) Glute Ham Raise: 5 sets of 5

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

6) Front Foot Elevated Top/Bottom Kettlebell Reverse Lunge: 4 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Hold one Kettlebell at the Front Rack (Lighter), and one in the Farmer’s Carry position (Heavier). Perform all reps on one leg before switching to the other.

7) Sled Drag: 400m @ Bodyweight

Scale load as needed if you can’t move continuously for the 400m.

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