*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

2) Bar Dips: 5 sets of 10-20 reps

Rest 2-3 minutes between sets. Performed strict. Add load as deemed fit.

3) 40 minute EMTOM:

1 – 150-200m Run

2 – 5-10 Dumbbell Box Step-Overs 70/50 @ 24/20

3 – 100 Heavy Rope Single-unders

4 – 50ft Crab Walk

Pick output you can maintain for all 10 sets. Scale as needed.

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