* 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

WOD:

1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

2) 3 rounds AQAP:

20 V-Ups

30 Box Jumps 24/20

40 Air Squats

Extra Work:

3) Hip Thrusts: 4 sets of 8

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

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments