*CVCF 7 Year Anniversary Party HERE

WOD:

1) Every 4:00 x 10 sets:

Odd – 300m Run + 25 Wall Balls 20/14 + 15 Push-ups

Even – 300m Run + 5 Push Press

Scale reps loading as needed. Odd rounds should take no longer than 3 minutes so that you have at least 1 minute of rest. For the Push Press build loading each round as deemed fit, rest appropriately coming off the run so you can maximize the loading on the Push Press. During the Push Press rounds, don’t game the run and jog, hit the run hard, recover, and then hit your Push Press.

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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