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

WOD:

1) Bench Press: 3 sets of 5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Deadlift: 3 sets of 5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3a) 5 minute AMRAP:

50 Wall Balls 30/20

15 Power Snatch 135/95

Max Pull-ups

Rest 3 minutes

3b) 5 minute AMRAP:

35 Wall Balls 30/20

10 Power Snatch 185/135

Max Chest-to-bar Pull-ups

Rest 3 minutes

3c) 5 minute AMRAP:

20 Wall Balls 30/20

5 Power Snatch 225/155

Max Bar Muscle-ups

Extra Work:

4) Dumbbell Bench Press: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

5) Bent Over Axle Rows: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 75 for time

Keep track of time and breaks to complete.

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