*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

WOD:

1a) 0:00 – 21:00 – Every 3:00 x 7 sets:

90 seconds Ski/Bike/Row/Run @ Moderate Tempo +

5 Push Press

Push Press performed from the floor. Start around 60% of your 1RM and build as heavy as deemed fit. Work for consistent pacing on your machine.

1b) 21:00 – 30:00 – 9 minute EMOTM:

10-20 second Chin-Over-Bar Hold

Use assistance as needed.

1c) 30:00 – 40:00 – 10 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Single Arm Russian Kettlebell Swings Left 53/35

10 Single Arm Russian Kettlebell Swings Right 53/35

10 Push-ups

Standard for the Swing is Kettlebell past shoulder.

Extra Work:

2) Sandbag Bear Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Banded Face Pulls: 100 Reps

Break up as needed. Focus on positioning and activation, not speed.

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