*CVCF 7 Year Anniversary Party HERE

WOD:

1) 21 minute EMOTM:

1 – 5-10 Triple-unders

2 – 10-20 Calories Ski Erg

3 – 5-10 Strict Toes-to-bar

Pick reps/output you can maintain for all 7 rounds. Use stall bar if you have one.

2) Halting Snatch High-Pull + High-Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. For the Halt hold just below the knee for 3 seconds.

3) Snatch Pull + High-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) Every 5:00 x 10 sets:

9 Alternating Dumbbell Snatch 70/50

12 Chest-to-bar Pull-ups

15/10 Calorie Assault Bike

Sprint efforts, get after it and go hard.

6) Peg Board: 4 sets of 3

Rest 3 minutes between sets.

7) Seated Rope Climb: 7 sets of 1

Rest 90-120 seconds between sets. Once you’re high enough to use your legs, you can use them.

8) Ring Row Chest Hold: Accumulate 2 minutes

Pick and angle/difficulty that you can hit about 20-30 seconds to start.

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