* Holiday Schedule HERE

WOD:

1) AQAP:

1000m Row

50 Deadlifts 155/105

50 Thrusters 65/45

50 Box Jumps 24/20

50 Burpees

50/side Overhead Walking Lunges 25/15

100 Double-unders

Thankful to have known this dude and to call him one of my best friends and have had his support as the first CVCF member.

Extra Work:

2) Good Morning: 4 sets of 10

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

3) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

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