* Billing changes. Help CVCF. Please read here.

** Open 15.5 with Redline and Party after here.

WOD:

1) Front Squat: 5 reps Every 2 minutes for 5 sets

Warm-up as needed. Start at around 60% of your 1RM. Build as heavy as deemed fit.

2) Back Squat: 5 reps Every 2 minutes fro 5 sets

This should be a continuation of Part 1, perform your first set of Back Squats at your last Front Squat load or heavier. Build as heavy as deemed fit.

3) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Kettlebell Swings 53/35

9 Toes-to-bar

Extra Work:

4) Hip Extension: 4 sets of 10

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

5) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

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

Post Results/Thoughts To Comments