*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

WOD:

1) Bench Press: 5-5-5-10-10-10

Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible.

2) 3 rounds AQAP:

30 Kettlebell Swings 70/53

30 Box Jumps 24/20

Extra Work:

3) Handstand Push-ups: 10 minutes Practice

Work on any style of Handstand Push-up.

4) Hollow Position: 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