* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

WOD:

1) Back Rack Split Squat: 5/side Every 2:00 for 7 sets

Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. Perform all 10 repetitions on one leg before switching to the other.

2) 12 minute AMRAP:

3 Rope Sit-to-Stand

6 Thrusters 65/45

12 Burpees

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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