*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) 5 rounds AQAP:

400m Run 

+

3 rounds of…

5 Pull-ups

10 Push-ups

15 Air Squats

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Goal stimulus is continuous movement, scale loading as needed. This is not for time.

3) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

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