* 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 will close January 20th

WOD:

1) Deadlift: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week.

2) Stiff Leg Deadlift: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week…focus on the movement should be positioning and stretch though, not loading.

3) 9 minute Up Ladder:

3 Kettlebell Goblet Squats 35/26

3 Burpee Over Kettlebell

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