*CVCF 7 Year Anniversary Party HERE

WOD:

1) Back Squat: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit.

2) Front Squat: 5 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit.

3) 7 minute Up Ladder:

3 Deadlifts 185/135

3 Box Jump Overs 24/20

Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Scale load as needed if you can’t move continuously for the 400m.

5) Run – 4 sets of:

800m Easy

400m Moderate

200m Fast

Rest 3 minutes

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