*CVCF Intramural Team Open Score Submission HERE

WOD:

1) Every 6:00 x 4 sets:

100m Farmers Carry

100m D-Ball Bear Carry

100m Sled Drag

Pick loading for each movement that will leave you with around a 4:30 to 5:00 total effort.

2) 10 minute AMRAP:

15 Deadlifts 75/55

12 Shoulder-to-Overhead 75/55

9 Ring Rows

Extra Work:

3) Side Blank Hold + Banded Row: 4 sets of 30 seconds/side

Rest 60 seconds between sets. Max reps during the 30 seconds, but with a focus on quality.

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