* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

WOD:

1) Front 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 11/2/15 for loading.

2) 5 rounds for Max Reps:

40 seconds D-Ball Over Shoulder 70/50

20 seconds Rest

40 seconds Row for Calories

20 seconds Rest

Extra Work:

3) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Sled Drag: 400m @ Bodyweight

Scale loading down as needed to enable consistent, continuous movement.

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