*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

5/side Single Arm Dumbbell Push Press Tempo (1-0-2)

+

3/side Single Leg Ball Slams

For the Dumbbell Push Press perform all reps on 1 side, and then switch to the other, focus on that tempo. For the Ball Slams switch sides between each rep.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

5/side Single Arm Dumbbell Upright Row

+

20-30 second Hollow Hold

Pick reps, weights, etc. you can maintain for all 7 sets. Upright Rows perform all reps on 1 side before switching to the other.

2) 10 minute AMRAP:

15 Wall Balls 14/8

3 Rope Sit-to-stands

Extra Work:

3) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side, and then switch to the other.

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