* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year.

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

15-12-9 Bar Facing Burpees

5-4-3 Clean and Jerks 225/155

Extra Work:

4) 4 rounds AQAP:

100ft Handstand Walk

20 Alternating Pistol Squats

3 Legless Rope Climbs 15ft

Scale as needed to keep this a conditioning piece.

5) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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