* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

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

2) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

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

3) 21-15-9 – AQAP:

Front Squats: 95/65

Burpee Lateral Bar Hops

Extra Work:

4) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

5) Double-unders: 10 minutes Practice

Goal is to work towards consistent sets of 75+ Unbroken.

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

Post Results/Thoughts To Comments