* Holiday Schedule HERE

* CVCF Clean-Up Day HERE

WOD:

1) Front Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 10/19/15 for loading.

2) 7 minute Up Ladder:

3 Ball Slams 40/30

10 Single-unders

Extra Work:

3) Hip Thrusts: 3 sets of 15

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

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