*1st Annual CVCF Team Intramural Open HERE

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

8-15 Calories Ski/Bike/Row

+

5-10 Banded Strict Pull-ups, Kipping Pull-ups, or Chest-to-bar Pull-ups

Pick reps/efforts you can maintain unbroken for all 10 sets.

1b) 16:00 – 28:00 – Every 3:00 x 4 sets:

10 Bent Over Barbell Rows +

15 Kettlebell Hang High-Pulls +

20 Banded Face Pulls

You pick the loading for the Rows and High-Pulls. Can adjust loading on the Barbell Row each round as deemed fit. Focus on quality of movement, no speed, but move swiftly between movements.

1c) 28:00 – 40:00 – Every 5:00 x 2 sets:

30 Dumbbell Shoulder-to-Overhead 50/35

30 Box Jump Overs 24/20

Max Calories Machine

Rest 1 minute between sets.

Extra Work:

2) Front Rack Hold: 5 x :30 ON/:30 OFF @ 100% of 1RM Front Squat

Scale loading as needed. Ideally perform with a Jerk Grip on the bar to work on also opening up wrists, elbows, etc.

3) Single Arm Bottoms-up Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position over loading.

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