*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.

WOD:

1) 20 minute EMOTM:

1 – 5 Double Kettlebell Sumo Deadlifts

2 – 100ft Farmers Carry

3 – 5/side Single Arm Dumbbell Strict Press

4 – 5/side Single Arm Dumbbell Row

Pick weights that you can maintain or increase on for all 5 cycles. Work as heavy as possible.

2) 8 minute AMRAP:

100 Heavy Rope Single-unders

21 Front Squats 65/45

12 Push-ups

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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