*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

WOD:

1) Football Bar Bench Press Wide Grip: 2×5 @ 65%, 3×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Strict Press: 4×5 @ 60%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Legless Rope Climb: 10 minutes EMOTM

Pick a rep range you can maintain consistently for all 10 sets.

4) Row: 8 x 500m

Rest 2 minutes between sets. Goal is fastest consistent pace.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments