* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

Class:

1) 5 rounds AQAP:

20 Box Jumps Overs 24/20

20 Pull-ups

20 Kettlebell Swings 53/35

Extra Work:

2) Plank Work: 3 rounds

30 seconds each…Bird Dog Left, Bird Dog Right, Left Plank, Right Plank, Front Plank. Rest 1 minute.

3) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

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

Post Results/Thoughts To Comments