*CVCF Intramural Team Open Score Submission HERE

WOD:

1a) Every 2:00 x 7 sets: 7 Front Squats

Warm-up as needed. Reference last week for loading. Build as heavy as deemed fit.

1b) Every 1:00 x 7 sets: 30 seconds Lateral Box Step-Overs

For quality, not for max reps, focus on minimal push-off and focus on lowering yourself under as much control as possible.

2) AQAP:

150 Heavy Rope Single-unders

50 Burpee Dumbbell Box Steps-ups 35/25 @ 24/20

150 Heavy Rope Single-unders

Extra Work:

3) Lateral Sled Drag: 6 x 50ft/side

Rest 60 seconds between sides. Load as deemed fit.

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