*The State of CVCF 2020 Address HERE

WOD:

1) Every 4:00 x 4 sets:

4 Pause Front Squats +

2 Split Jerks

Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit.

2) 16 minute EMOTM:

A – 5 Hang Power Cleans + 3 Shoulder-to-Overhead 185/135

B – 15/12 Calories Assault Bike

C – 10-15 Toes-to-bar/Toes-to-Ring

D – 50 Double-unders

Rotate through the 4 stations for 4 total cycles. Alternate between Toes-to-Bar/Ring each round for 2 sets of each.

3) Incline Bench Press: 4 sets of 5

Rest 2-3 minutes between sets. Build to a heavy set for the day.

4) Jerk Recovery: 3 sets of 3 @ 90%+

Rest 2 minutes between sets. Build as heavy as deemed fit.

5) AQAP:

150/120 Calories Assault Runner

Every 2 minutes Perform 3 Devils Press 50/35

Workout starts with 3 Devils Press. Scale as needed.

6) Mobility: 15-20 minutes

Spend some time working on any tight areas from the last 3 days.

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