* Next Programming Cycle here.

** Billing changes. Help CVCF. Please read here.

WOD:

1) Front Squat: 7 Reps Every 2:30 for 4 sets

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

2) Back Squat: 7 Reps Every 2:30 for 4 sets

Perform these as a continuation of the Front Squats, starting at your heaviest Front Squat weight or higher. Build as heavy as deemed fit.

3) AQAP:

100 Burpee Pull-ups

Extra Work:

4) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up. If you have them perform an EMOTM.

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

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

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

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