* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th

WOD:

1) Barbell Lunges: 5 sets of 5/side

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs to last weeks sets. Alternate legs each rep.

2) Box Jumps: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. These should be individual reps, step down from the box and reset between each rep.

3) 21-15-9 – AQAP:

Front Squats 65/45

Push-ups

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90 seconds between sets.

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

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