*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

WOD:

1) Back Squat: 2×5 @ 65%, 3×5 @ 70%

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

2) Front Squat: 4×5 @ 60%

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

3) 7 minute Up Ladder:

3 Power Cleans 95/65

3 Pull-ups

Extra Work:

4) Pistol Squats: 10 minutes Practice

Work on any facet, including mobility, of a Pistol Squat.

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments