* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly.

** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Clean Pulls: 3 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week. Use straps if you need them/have them.

2) Hang Clean: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heaver than last week.

3) Jerks: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Use blocks if you have them.

4) “Open Test” – 20 minute AMRAP:

50 Wall Balls 20/14

50 Double-unders

40 Box Jumps 24/28

40 Toes-to-bar

30 Pull-ups

30 Bar Facing Burpess

20 Power Cleans 145/100

20 Shoulder-to-Overhead 145/100

10 Power Snatch 145/100

10 Muscle-ups

5) GHD Sit-ups: 3 sets of 30

Rest 90 seconds between sets.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments