*CVCF 7 Year Anniversary Party HERE

WOD:

1) AQAP:

30 Squat Snatch 225/155

Scale as needed, keep it under 10 minutes.

2) AQAP:

10 Muscle-ups

50 Power Cleans 115/75

10 Muscle-ups

50 Shoulder-to-Overhead 115/75

10 Muscle-ups

Scale as needed.

3) 3 rounds AQAP:

100 Double-unders

30 Toes-to-bar

10/side Single Arm Dumbbell Overhead Squat 70/50

Scale as needed.

4) 20 minute EMOTM:

Odd – Legless Rope Climb

Even – Strict Handstand Push-up

Pick reps you can maintain for all 10 sets.

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