* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Jerk: 7 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Start at a moderate load and build as heavy as possible.

2) 3 rounds for Max Reps:

1 minute Row For Calories

30 seconds Rest

1 minute Toes-to-bar

30 seconds Rest

1 minute Shoulder-to-Overhead 95/65

30 seconds Rest

Extra Work:

3) Handstand Push-ups: 10 minutes Practice

Work on any style of Handstand Push-up.

4) Hollow Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments