* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

WOD:

1) Strict Press: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Cap of each movement is 20 reps, so total you can go for is 40 reps, 20 Strict + 20 Push.

2) 12 minute AMRAP:

10 Pull-ups

20 Kettlebell Swings 53/35

40 Double-unders

Extra Work:

3) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

4) Assault Bike: 7 x :30 ON/2:30 OFF

On should be max effort output. Off should be an EASY spin.

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

https://www.youtube.com/watch?v=-Mqbc1V8dpI