*1st Annual CVCF Team Intramural Open HERE

WOD:

1) Every 3:00 x 7 sets:

5 T+G Power Snatch +

5 T+G Hang Squat Snatch

Stimulus is constant movement on the bar, build only as heavy as you can maintain that.

2) 5 rounds AQAP:

5 Burpee Muscle-ups

10 D-Ball Over the Shoulder 150/100

Scale as needed.

3) 20 minute AMRAP:

3 rounds of – 200m Run, 10 Wall Balls 20/14, 1 Rope Climb 15ft

3 rounds of – 400m Run, 20 Wall Balls 20/14, 2 Rope Climb 15ft

3 rounds of – 600m Run, 30 Wall Balls 20/14, 3 Rope Climb 15ft

3 rounds of – 800m Run, 40 Wall Balls 20/14, 4 Rope Climbs 15ft

For every round the first Rope Climb should be done Legless and any remaining Rope Climbs in the round performed with legs.

4) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus.

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