*CVCF 7 Year Anniversary Party HERE

WOD:

1) Push Jerk + Jerk w/Hold: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Hold the Split on the Jerk for 5 seconds before recovering.

2) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. Sets should be straight weight across.

3) Clean Pulls: 3 sets of 6 @ 110%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

4) 60 minute AMRAP:

400m Run

100ft Hand-Over-Hang Sled Pull + Push Back

10 Power Snatch 75/55

5 Burpee Bar Muscle-ups

500m Row

30 Russian Swings 35/26

Aerobic effort, Zone 2/3. Scale so all repetitive movements are unbroken. For every second off pace from your first round, perform that total work time on the Ski Erg to finish.

5) Sand Bag Carry: 150m @ 250/200

Keep track of time and attempts to complete.

6) Pegboard: 10 minute

If you can’t maintain on the minute, scale as needed.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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