Champlain Valley CrossFit – Fitness: Friday, July 6th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 14 sets:

Odd – 7 Renegade Rows

Even – 10 V-Ups + 30 second Plank Hold

Pick reps, weights, output you can maintain for all 7 rounds. One Renegade Rows consists of a Dumbbell Row on each arm and a Push-up.

2) AQAP:

800m Run

18 Banded Pull-ups

200 Heavy Rope Single-undes

15 Banded Pull-ups

50 Wall Balls 14/8

12 Banded Pull-ups


Extra Work:

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale load as needed for desired stimulus.


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

https://www.youtube.com/watch?v=sztHzlXTytI

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