*Spring Events at CVCF HERE

WOD:

1) 5 rounds AQAP:

30 Dumbbell Front Squats 50/35

30 Alternating Dumbbell Snatch 50/35

30 Dumbbell Floor Press 50/35

3 Rope Climbs 15ft

Scale as needed.

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Focus on smooth and steady pace and walking as flat footed as possible.

3) Paralette Shoot Through: 5 sets of 5

Rest 90-120 seconds between sets. One rep is Push-up, Shoot Through, Dip, Shoot Back.

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