*1st Annual CVCF Team Intramural Open HERE

WOD:

1) Every 3:00 x 5 sets: 10 Push Press

Warm-up as needed. Build as heavy as deemed fit. No pausing overhead or at the shoulder.

2) Every 6:00 x 4 sets:

15/12 Calorie Row

15 Toes-to-bar

15 Deadlifts 225/155

15 Toes-to-bar

15 Bar Facing Burpees

Scale as needed. Work for maintainable paces. Looking for around 1:1 Work:Rest ratio.

3) 4 rounds @ 80-90%

100m Sled Drag 160/115

10 Devils Press 50/35

1 Legless Rope Climb 20ft

Scale as needed. Sled weighs 25lbs.

4) AQAP:

30 GHD Sit-ups

40 V-Ups

50 Abmat Sit-ups

Scale as needed.

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