*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

10 D-Ball Over the Shoulder +

100-200ft D-Ball Bear Carry

You pick the distance on the Bear Carry based on how much work you want. Load as deemed fit, build loading through rounds as deemed fit.

1b) 11:00 – 21:00 – Every 2:00 x 5 sets:

8/side Landmine Reverse Lunge + Press

Perform all 8 reps on 1 side before switching to the other. This movement should be down as a Reverse Lunge, as you drive out of the lunge it should be a fluid movement right into the press, like a Thruster. Build loading each round as deemed fit.

2) “Death By”:

2 Dumbbell Deadlifts

2 Burpees

This is an EMOTM style workout. Perform 2 Deadlifts and 2 Burpees the first minute, 3+3 the second minute, 4+4 the third minute, and so on until you can no longer complete the allotted work in the minute.

Extra Work:

3) Hip Extension: 3 sets of 15-20 Reps

Rest 90-120 seconds between sets. Add load as deemed fit.

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