* Next Programming Cycle here.

** Billing changes. Help CVCF. Please read here.

WOD:

1) 5 Deadlifts + 20 Double/Single-unders: Every 90 seconds for 14 sets

Warm-up as needed. Start around 50% of your 1RM Deadlift. This is a lot of volume of Deadlifts, so build up very slowly, your first 5 sets are so should be light and comfortable, then start building the weight.

2) 7 minute AMRAP:

14 Kettlebell Swings 35/26

14 Abmat Sit-ups

14 Box Jump Overs 24/20

Extra Work:

3) Banded Pull Throughs: 4 sets of 15

Rest 90-120 seconds between sets.

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

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