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

WOD:

1) Power Clean + Hang Squat Clean + Front Squat + Jerk Complex – AQAP:

10 @ 155/105

8 @ 185/135

6 @ 225/155

4 @ 245/165

2 @ 275/185

Scale as needed to keep this a conditioning piece. The 4 reps must be done as a complex, otherwise no good.

2) AQAP:

1500m-1000m-500m Row

63-42-21 Kettlebell Swings 53/35

36-24-12 Pull-ups

Rest as needed.

3) 7 minute Up Ladder:

1 Paralette Handstand Push-up

1 Box Jump 40/30

Paralette are head to floor for guys/4″ plate for ladies and kipping. Workout is 1+1, 2+2, 3+3 and so on until 7 minutes is up.

4) Bar Facing Burpees: 10 Reps Every 1:00 x 10

Goal here is maximal speed, treat these as intervals.

5) 4 sets not for time:

A) 5-10 Strict Ches-to-bar Pull-ups

B) 5-10 Stall Bar Toes-to-bar

Pick rep you can do in unbroken sets.

6) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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