*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

WOD:

1) Bench Press: 5-5-5-10-10-10

Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible.

2) 3 rounds AQAP:

30 Kettlebell Swings 35/26

30 Box Jumps 24/20

Extra Work:

3) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Keep it strict.

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

Post Results/Thoughts To Comments