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

WOD:

1) 14 minute EMOTM:

3 Push Press

10-20 Push-ups

Start around 60-70% of your 1RM Push Press and build as heavy as deemed fit. For the Push-ups pick a rep count you can maintain for all 7 sets. Focus on absolutely perfect positioning.

2) AQAP:

30/20 Calories Bike/Row/Ski

30 Wall Balls 14/8

30 Knees-up

30 Kettlebell Deadlifts 53/35

30 Burpees

30 Kettlebell Deadlifts 53/35

30 Knees-up

30 Wall Balls 14/8

30/20 Calories Row/Bike/Ski

Extra Work:

3) 4 rounds AQAP:

100ft Farmers Carry

100ft D-Ball Bear Hug Carry

You choose the weights. Dumbbells are harder to carry than Kettlebells.

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