*CVCF Intramural Team Open Score Submission HERE

WOD:

1a) Every 2:00 x 7 sets: 

1 x 3-Stop Front Squat +

3 Front Squats

Warm-up as needed. Start at a moderate load and build as deemed fit. The 3-Stop Front Squat is a pause for 2 seconds around a 1/4 Squat, at Parallel, and in the bottom.

1b) Every 1:00 x 7 sets: 3/side Lateral Box Steps Downs w/KB

For quality, not time. Hold the Kettlebell on the side opposite of the foot that is on the box.

2) AQAP:

100 Double-unders

50 Burpee Dumbbell Box Steps-ups 50/35 @ 24/20

100 Double-unders

Extra Work:

3) Glute Bridge Up Holds: 3 x 1 minute

Ret 60 seconds between sets. Add load as deemed fit.

4) Lateral Sled Drag: 6 x 50ft/side

Rest 60 seconds between sides. Load as deemed fit.

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