*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.

WOD:

1a) 0:00 – 10:00 – 10 minute EMOTM:

5-15 Knees-up or Toes-to-bar

Pick a movement that you can kip and a rep count you can sustain unbroken for all 10 sets.

1b) 11:00 – 23:30 – Every 2:30 x 5 sets:

10-20 second L-Sit/Knee Hold +

10-15 V-Ups +

15-20 Kettlebell Swings

Move swiftly between movements. Pick reps/weights you can maintain for all 5 sets. L-Sit/Knee hold can be done hanging from the Pull-up Bar, Support position on Rings, Parallettes or Dumbbells (Knee Hold won’t work on these two).

1c) 25:00 – 40:00 – Every 3:00 x 5 sets:

100m D-Ball Bear Carry +

200m Run

You choose the loading, we want athletes getting 30 seconds plus rest on each round, so pick a weight wisely, you want to be able to carry unbroken most likely, or one quick break.

Extra Work:

2) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Not for time, for quality.

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