*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.

WOD:

1) BTN Split Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use jerk blocks as needed if you’re not comfortable bring the bar back behind the neck.

2) Dead-Stop Strict Press: 4 sets of 2

Rest 2-3 minutes between sets. Build load as deemed fit. Start from a Dead-Stop at the Front Rack on each rep.

3) Clean Grip Banded Speed Bench: 2 Reps Every 1:00 x 10 sets @ 50% Bar Weight + 20-30% Band Tension

Weight and band tension fixed for all 10 sets. Goal here is absolute speed…speed down correlates to speed up. These should not feel hard at any point, if you feel like you’re getting slower as each set goes you should take the weight/tension down.

4) AQAP:

30/25 Calories Rowed

25 Kipping Handstand Push-ups

20 D-Ball Over the Shoulder 100/70

30/25 Calories Rowed

25 Strict Handstand Push-ups

20 D-Ball Over the Shoulder 100/70

30/25 Calories Rowed

250ft Handstand Walk

20 D-Ball Over the Shoulder 100/70

Scale as needed.

5) 3 rounds AQAP:

500m Ski Erg

20 Burpees

10 Hang Power Cleans 225/155

Scale as needed.

6) Dumbbell Skull Crushers: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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