*1st Annual CVCF Team Intramural Open HERE

WOD:

1) Every 3:00 x 7 sets:

50ft Heavy Dog Sled Push +

10 Alternating Dumbbell Plank Rows +

100ft Heavy DB/KB Farmers Carry

Depending on class sizes stagger start and share the Sleds. DON”T change order of movements. Build load on Sled as deemed fit through each set.

2) 3 rounds for Max Reps:

40 seconds D-Ball Over the Shoulder 70/50

20 seconds Rest

40 seconds Single Arm Dumbbell Push Press 35/25

20 seconds Rest

40 seconds Dumbbell Front Rack Box Step-ups 35/25 @ 24/20

20 seconds Rest

For the Single Arm Dumbbell Push Press switch sides after 20 seconds. Front Rack Box Step-ups are with a Dumbbell in each hand.

Extra Work:

3) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.

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