*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 15:00 – Every 3:00 x 5 sets – Deadlifts:

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

We are building back to another test. Don’t go higher than 95% today. If you went for a PR two weeks ago when we tested the 100% we encourage that you still base you percentages off of your starting numbers and not your new PR.

1b) 15:00 – 21:00 – Every 1:00 x 6 sets: 5-8 Ring Rows

Perform these in appropriate position for the lower rep scheme, feet on a box as needed. Add load as needed as well.

2) “Death By”:

2 Deadlifts 155/105

2 Bar Facing 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) Hanging L-Sit Hold: Accumulate 2 minutes

Keep track of time and attempts to complete.

4) Cable Hamstring Curls: 100 Reps

Use a loading you can hit 40-50 reps unbroken to start.

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