*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes.

WOD:

1) 20 minute EMOTM:

1 – 100ft Farmers Carry

2 – 10 Good Mornings

3 – 10/side Front Plank Banded Rows

4 – 10 Dumbbell Floor Press

Pick loading you can maintain for all movements for all 5 sets. Farmers Carry should be heavy as it’s short.

2) 7 minute AMRAP:

10 Thrusters 45/35

10 Knees-up

Extra Work:

3) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.

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