*1st Annual CVCF Team Intramural Open HERE

WOD:

1) Every 3:00 x 7 sets:

30 seconds Hard Ski/Bike/Row +

100ft D-Ball Bear Carry +

30 Alternating Slider Mountain Climbers

Hit the machine at a hard effort. Make sure the D-Ball Carry is heavy and difficult for you. For the Mountain Climbers get that knee all the way to elbow and work to keep your hips low.

2) For Max Reps:

3 minutes Single Arm Dumbbell Front Squat 35/25

3 minutes Ring Rows

3 minutes Ball Slams 40/30

For the Squats switch sides every 10 reps.

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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