Spring Events at CVCF HERE

WOD:

1) 3 rounds for Quality

10 Dumbbell Bench Press 70/50

100ft Hand-Over-Hand Sled Pull

10 High Box Get Overs

For quality, not for time. Get Over’s should be at least 40″ high.

2) 5 sets of:

1 BTN Split Jerk +

2 Split Jerk

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) 3 rounds for Quality:

5 Incline Bench YAT

10 Tall Kneeling Banded “W”

For quality, not for time. No more than 5lb weights for the YAT.

4) Easy Conditioning: 20 minutes

Pick two machines. Flip Flop between them for 20 minutes at an easy/moderate pace. You choose the intervals.

5) Mobility: 30 minutes

Stretch, foam roller, lacrosse ball, bands, etc.

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