* Billing changes. Help CVCF. Please read here.

** Open 15.5 with Redline and Party after here.

WOD:

1) Jerk Complex: Every 90 seconds for 15 sets

Warm-up as needed. 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk.

2) 4 rounds AQAP:

10 Shoulder-to-Overhead 115/75

15 Pull-ups

20 Deadlifts 115/75

Extra Work:

3) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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

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