* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Back Squat: 3 sets of 5 @ 75% + 5lbs from last week

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 4 sets of 5 @ 70% + 5lbs from last week

Warm-up as needed. Rest 90-120 seconds between sets.

3) 21-15-9 – AQAP:

Front Squats: 65/45

Burpee Lateral Bar Hops

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments