*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes.

WOD:

1a) 0:00 – 15:00 – 15 minute EMOTM:

1 – 5-15 Push-ups or Ring Dips

2 – 10-15 Slider Tuck Crunches

3 – 2-5 Rope Sit-to-Stands or 1-3 Rope Climbs 15ft

Pick reps and movement patterns that you can maintain all unbroken for all sets.

1b) 15:00 – 30:00 – 15 minute EMOTM:

1 – 5/side Half Kneeling Kettlebell Strict Press

2 – 10 Double Dumbbell Bent Over Row

3 – 40 second Heavy D-Ball Bear Hold

Pick weights that you can maintain for all 5 cycles. Challenge yourself on the D-Ball Hold.

1c) 30:00 – 40:00 – 10 minute AMRAP:

10 Calories Ski/Bike/Row

20 Kettlebell Swings 53/35

Extra Work:

2) Farmers Carry: 400m

Keep track of time and attempts to complete.

3) Band Pull-Aparts: 100 Reps

Switch between overhand and underhand every 10 reps.

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