*CVCF 7 Year Anniversary Party HERE

WOD:

1) Front Squat: 10 Reps Every 2:30 x 4 sets

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

2) Back Squat: 10 Reps Every 2:30 x 4 sets

Continue from your Front Squats, adding load as deemed fit.

3) 10 minute AMRAP:

10 D-Ball Over the Shoulder 70/50

20 Air Squats

40 Single-unders

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Should be continuous movement, if you can’t, scale loading appropriately.

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