*CVCF 7 Year Anniversary Party HERE

WOD:

1) 14 minute EMOTM:

Odd – 10 T+G Power Clean 115/75

Even – 1 Heavy Squat Clean

Scale loading as needed for T+G so they are smooth, fast, and all done unbroken. For the Heavy Clean build as deemed fit.

2) AQAP:

21 Overhead Squats 135/95

12 Muscle-ups

500m Ski Erg

15 Overhead Squats 135/95

9 Muscle-ups

500m Ski Erg

9 Overhead Squats 135/95

6 Muscle-ups

500m Ski Erg

Scale as needed.

3) AQAP:

50 Handstand Push-ups

100m Sled Drag 205/140

60 Toes-to-bar

100m Sled Drag 205/140

70 Alternating Pistol Squats

Scale as needed.

4) Weighted Pull-up: 4 sets of 3

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

5) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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