* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

WOD:

1) 5 Sumo Deadlifts + 30 second Front Plank Hold: Every 2:00 for 10

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.

3) 3 rounds AQAP:

21 Abmat Sit-ups

15 Kettlebell High-pulls 53/35

9 Box Jumps Overs 24/20

Extra Work:

3) Band Pull Aparts: 100 not for time

Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed.

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

Tune in this weekend