*1st Annual CVCF Team Intramural Open HERE

WOD:

1) 20 minute EMOTM:

1 – 10 Romanian Deadlifts

2 – 10 Dumbbell Bench Press

3 – 10 Hip Thrusts @ Tempo 1.2.1

4 – 10 Dumbbell Overhead Tricep Curl @ Tempo 2.0.1

Pick loading that you can at least maintain for all 5 cycles. Build as deemed fit. On the Hip Thrusts pause at the top of the movement for 2 seconds each rep. On Overhead Tricep Curls lower slow, 2 seconds, and then extend explosively back to the top of the movement.

2) 2 rounds AQAP:

600m Run

30 Wall Balls 14/8

15 Ball Slams 40/30

Extra Work:

3) D-Ball Bear Hug Carry: 400m

Keep track of time and attempts to complete.

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