* A quick note. If you haven’t already noticed I’ve made an enormous purchase of gym equipment to outfit CVCF to be the best of the best. A large number of Olympic Competition plates have been purchased. If you use them, please make sure you do so inside, they are not designed to be used outside on the pavement, and will deteriorate if used in such manner. My OCD would also love it if you guys put things back exactly where you took them from 🙂

WOD:

1) Smolov Program – Week 3/Day 4 – Back Squat: 10 x 3 @ 85%

Warm-up as needed. Rest as needed.

2) 25 minute AMRAP:

5 Deadlifts 345/225

10 Handstand Push-ups

15 Pull-ups

20 Alternating Pistol Squats

Sub for Pistols is 40 Air Squats.

3) Reverse Hyper: 3 x 20

Rest 90 seconds. Heavy as possible.

4) Hollow Position: 3 minutes

Keep track of total time and sets to complete.

5) Run: 5K

Pace should be easy, use this to flush our your legs, get some air, etc.

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

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