*CVCF Future Growth…Help Us Out HERE

WOD:

1) 20 minute AMRAP:

24 D-Ball Over the Shoulder 70/50

12 Thrusters 65/45

6 Rope Sit-to-stand

Extra Work:

2) Hanging Hollow Rocks/Kips: 10-20 Reps Every 1:00 x 10 sets

Pick reps you can maintain and use this to work on positioning over our rock, kip, swing, whatever you would like to call it.

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