*1st Annual CVCF Team Intramural Open HERE

WOD:

1) Every 3:00 x 7 sets: 10 T+G Push Jerk

Start at a moderate weight. Build as heavy as deemed fit. Perform from the floor. No stopping at the shoulder and no more than a brief pause overhead.

2) 3 sets of 3 rounds of:

15 Alternating Dumbbell Snatch 50/35

12 Toes-to-bar

9 Calories Rowed

Rest 3 minutes between sets. Goal is maintainable paces across each round and each set.

3) 5 rounds @ 80-90%:

15/12 Calories C2 Bike

15 Dumbbell Front Rack Lunges 50/35

15 Dumbbell Hang Power Cleans 50/35

Scale as needed. Movements should be done most if not entirely unbroken.

4) Front Rack Hold: 10 x :30 ON/:30 OFF @ 100 of 1RM Front Squat

Scale loading as needed.

5) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

6) Sled Drag: 6 x 50m

Rest 90 seconds between sets. Heavy as possible while moving unbroken.

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