* Holiday Schedule HERE

* CVCF Clean-Up Day HERE

WOD:

1) 10 Sumo Deadlifts + 30 second Front Plank Hold: Every 3:00 for 7

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Perform the Plank Hold immediately upon completion of your set of Deadlifts.

2) 4 rounds AQAP:

21 Abmat Sit-ups

15 Goblet Squats 53/35

9 Kettlebell High-pulls 53/35

Extra Work:

3) Band Pull-Aparts: 100 not for time

Switch every 10 reps between under and overhand. Focus is on positioning and activation, not speed.

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