*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:

1) 0:00 – 21:00 – Every 1:30 x 14 sets:

Odd – 50ft D-Ball Bear Carry + 3 Squats @ 0′, 25′, and 50′

Even – 10 D-Ball Throw Over the Pull-up Bar

For the Carry pick the ball up, perform 3 squat, walk 25ft, 3 squats, walk 25ft, and 3 squats to finish. For the throw, literally pick-up the D-Ball and throw it over the pull-up bar, rinse and repeat. Pick an appropriate D-Ball for each of the two movements.

2) 10 minute AMRAP:

20 Box Jump Overs 24/20

10 Push-ups

Extra Work:

3) Dumbbell Pull-Over: 4 sets of 15

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

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