*CVCF 7 Year Anniversary Party HERE

WOD:

1) Deadlift: 7 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Dumbbell Front Rack Split Squat: 7/side Every 2:00 x 5 sets

Performed starting at 10:00 on the clock. Perform all 7 reps on 1 side before switching to the other.

3) 3 rounds AQAP:

400m Run

20 Ball Slams 40/30

5 Rope Sit-to-stand

Extra Work:

4) Single Arm Dumbbell Row: 3 sets of 20/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