* CVCF Project Day HERE. Open Gym will be cancelled this Sunday.

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Back Squat: 3 sets of 5 @ 75% + 5lbs

Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week.

2) Front Squat: 4 sets of 5 @ 70% + 5lbs

Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week.

3) 4 rounds AQAP:

20 Wall Balls 14/8

20 Alternating 1 Arm Dumbbell Snatch 35/25

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments