* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

WOD:

1) Broad Jump: 5 Every 1:00 x 10 sets

Warm-up as needed. Make sure to mark your starting and ending position each time, work for max distance. Focus on landing softly.

2) Kettlebell Windmills: 3/side Every 1:00 x 10 sets

This is a running clock, your first set of Windmills starts at the end of the last set of Box Jumps. Start with a light load, focus should more more on positioning then load. If you have good flexibility, add load accordingly.

3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 10-9-8…3-2-1 – AQAP:

Ring Rows

Kettlebell Swings 35/26

Box Jump Overs 24/20

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

A classic if you haven’t seen it, crazy to see where everything started.