* Come watch the Open Announcement this Thursday at 8PM @ CVCF

WOD:

1) Push Press (7-5-3-2-1-1-1): 1 sets Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 8-15 Toes-to-bar/Knees-to-armpits/Knees-up

Even – 30 seconds Double Kettlebell Overhead Hold

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a variation of the trunk movement that you can kip and maintain good positioning. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.

3) 12 minute AMRAP:

12 Dumbbell Box Step-ups 50/35 @ 24/20

6 Renegade Rows 50/35

One Renegade Row consists of 1 Push-up and 1 Row on Each Arm.

Extra Work:

4) Strict Pull-ups: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Use a band if needed. If 10 is easy for you with your bodyweight add weight.

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