* Read This, Next Programming Cycle HERE

** 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

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Deadlift: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Built up to a moderate load and then perform all 5 sets at the same weight. Set the weight dead between each rep.

2) Stiff Leg Deadlift: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Focus for this movement should be more on movement quality and range of motion over loading.

3) AQAP:

60 Kettlebell Swings 35/26

50 Wall Balls 14/8

40 Box Jumps Over 24/20

30 V-Ups

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments