* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE...Ticket Sales Close This Wednesday.

WOD:

1) 20 minute EMOTM:

Odd – 2 Sumo Stance Deadlifts

Even – 3/side Plank Rows

Reference last week for loading for the Deadlifts. Your goal should be to build a little heavier. Pick a weight for the Dumbbell Rows that is difficult but you can maintain for all 10 sets.

2) AQAP:

50-40-30-20-10 Kettlebell Swings 35/26

100-80-60-40-20 Single-unders

Extra Work:

3) Strict Pull-up: 10 minute EMOTM

Banded or assisted whatever is appropriate. Pick a rep count you can maintain for all 10 rounds.

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