* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Back Squat: 5 @ 65%, 3×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 4×5 @ 65%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 3 rounds AQAP:

7 Hang Power Cleans 135/95

21 Push-ups

63 Double-unders

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

5) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat including mobility.

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

Post Results/Thoughts To Comments