* CVCF Project Day HERE. Open Gym will be cancelled this Sunday.

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

**** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Hang Power Clean: 3 reps Every 90 seconds for 10 sets

Warm-up as needed. Start at a moderate weight. Build as heavy as possible. No dropping the bar between reps.

2) Power Clean: 2 T+G Reps Every 90 seconds for 10 sets

Warm-up as needed. Start at a moderate weight. Build as heavy as possible. No dropping the bar between reps.

3) 10 minute AMRAP:

10 Ring Rows

15 Kettlebell Deadlifts 70/53

50 Single-unders

Extra Work:

4) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments