*1st Annual CVCF Team Intramural Open HERE

WOD:

1) 20 minute EMOTM:

1 – 5/side Single Leg Kettlebell Deadlift

2 – 10 Supinated Bent Over Barbell Rows

3 – 15 Double Russian Kettlebell Swings

4 – 5/side Single Arm Kettlebell Upright Row

Pick loads you can maintain or build upon for all 4 movements. For Unilateral movements perform all reps on 1 side before switching to the other.

2) 10 minute AMRAP:

21 Box Jump Overs 24/20

15 Knees-up

9 Shoulder-to-Overhead 65/45

Extra Work:

3) Seated “L” Alternating Leg Raises: 3 sets of 20/side

Rest 90-120 seconds between sets.

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