* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

WOD:

1) Back Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/5/15 for loading.

2) AQAP:

7-5-3 Rope Climbs 12ft

15-10-5 Thrusters 95/65

21-15-9 Burpees

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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