* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Push Press: 5-5-5-3-3-3-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Start at a moderate load and build as heavy as possible.

2) 3 rounds for Max Reps:

1 minute Row For Calories

30 seconds Rest

1 minute Abmat Sit-ups

30 seconds Rest

1 minute Shoulder-to-Overhead 65/45

30 seconds Rest

Extra Work:

3) Hollow Hold: 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.

Post Results/Thoughts To Comments