*1st Annual CVCF Team Intramural Open HERE

WOD:

1a) 0:00 – 15:00 – 15 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 8-15 Knees-up or Toes-to-bar

3 – 10 Double Dumbbell Upright Rows

Pick reps, weights, etc. that you can maintain for all 5 cycles.

1b) 16:00 – 28:00 – Every 2:00 x 6 sets:

3 Set Dead Deadlifts +

10-15 Abmat Sit-ups or V-Ups +

20 second Front Plank or Hollow Hold

Build the Deadlift loading as heavy as deemed fit…set Dead on the floor each rep.

1c) 28:00 – 40:00 – Every 3:00 x 4 sets:

15 Kettlebell Swings +

400m Run

Pick a swing weight that is difficult but that you can perform unbroken.

Extra Work:

2) Sumo Stance Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on position over loading.

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