*CVCF 7 Year Anniversary Party HERE

WOD:

1) Every 4:00 x 10 sets:

Odd – 300m Run + 15 Pull-ups + 25 Kettlebell Swings 53/35

Even – 300m Run + 50 Double-unders + 10 Burpees

Scale efforts appropriately so that they take no longer than 3 minutes.

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Band Pull-aparts: 100 Reps

Switch between over and underhand every 10 reps.

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