*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

WOD:

1) 20 minute AMRAP:

200m Run

10 Shoulder-to-Overhead 115/75

1 Rope Climb 15ft

Extra Work:

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

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

3) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments