* CVCF Project Day HERE. Open Gym will be cancelled this Sunday.

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

**** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Push Jerk: 5-5-5-5-5

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible.

2) 10 rounds AQAP:

10 Shoulder-to-Overhead 95/65

10 Kettlebell Swings 53/35

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of total time and attempts to compete.

4) Row: 8 x 500m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments