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

WOD:

1) 4 rounds AQAP:

10 Burpees

20 Ring Rows

30 Kettlebell Swings 35/26

40 Goblet Box Step-ups 35/26 @ 24/20

Extra Work:

2) Dumbbell Romanian Deadlifts: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible, focus on positioning.

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