*CVCF Intramural Team Open Score Submission HERE

WOD:

1a) 0:00 – 4:00 – Every 1:00 x 4 sets:

3/side Dumbbell Upright Row w/Pause +

10 Bent Over Dumbbell Reverse Fly’s

Work light, focus here is positioning and shoulder health.

1b) 4:00 – 8:00 – Every 1:00 x 4 sets:

10-20 Hanging Hollow Rocks

Work on your Kip or Hollow Rock Hanging on the bar.

1c) 9:00 – 24:00 – Every 3:00 x 5 sets:

3 Halting Push Press +

10 Alternating Dumbbell Plank Rows +

10-20 Alternating Single Leg V-Ups

Build loading on the Push Press as deemed fit. Take it from the floor. Halt in the bottom of the dip for 2-3 seconds each rep.

1d) 24:00 – 40:00 – 4 rounds of 3:00 ON/1:00 OFF:

15 Push-ups or Handstand Push-ups

25 Kettlebell Swings 53/35

Max Calories Ski/Bike/Row

Extra Work:

2) 5 sets of:

30 seconds Active Hollow Hang

15 Abmat Sit-ups

Not for time, but for quality.

3) 12 minute EMOTM:

1 – 10-15 Cable Rope Tricep Press Downs

2 – 10-15 Hip Extensions

3 – 10-15 Bent Over “Y”s

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