* Come watch the Open Announcement this Thursday at 8PM @ CVCF

WOD:

1) Push Press (7-5-3-2-1-1-1): 1 sets Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 10-20 Abmat Sit-ups

Even – 30 seconds Double Kettlebell Overhead Hold

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a number of Abmat Sit-ups that you can complete within 45 seconds and that you can maintain for all 5 sets. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.

3) 12 minute AMRAP:

12 Dumbbell Box Step-ups 35/25 @ 24/20

6 Renegade Rows 35/25

One Renegade Row consists of 1 Push-up and 1 Row on Each Arm.

Extra Work:

4) Strict Pull-ups: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Use a band if needed. If 10 is easy for you with your bodyweight add weight.

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