WOD:

1) “Hawks” – AQAP:

1000m Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/24

50 Burpees

50/side Plate Overhead Walking Lunges 45/25

100 Double-unders

2 Years ago one of my best friends, an athlete at CVCF, and a amazing person passed away pursuing what he loved most in life…life can be taken away at anytime, follow your dreams, don’t hold back, and don’t wait for tomorrow to make that next step in your life, make it today.

Extra Work:

2) Strict Pull-ups: 5 sets of Max Reps

Rest 2 minutes between sets.

3) Reverse Hyper: 3 x 20

Rest 90 seconds between sets.

For results post time to complete Met-con along with any scaling used. For Extra Work post reps and weights.

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