*CVCF Future Growth…Help Us Out HERE

WOD:

1) AQAP:

21-15-9 Thrusters 95/65

21-15-19 Chest-to-bar Pull-ups

Into…

21-15-9 Thrusters 95/65

9-6-3 Muscle-ups

Scale as needed.

2) Every 5:00 x 3 sets – 3 rounds of:

10 Deadlifts 225/155

10 Bar Facing Burpees

Scale as needed. Hit these at 80-90%, looking for maintainable paces across the 3 sets.

3) 12 minute EMOTM:

1 – 1 Legless Rope Climb 15ft

2 – 2 Weight Vest Rope Climb 15ft

3 – 3 Rope Climbs 15ft

Scale as needed.

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