* 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.

** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) 20 minute AMRAP:

50 Wall Balls 20/14

50 Double-unders

40 Box Jumps 24/28

40 Toes-to-bar

30 Pull-ups

30 Bar Facing Burpess

20 Power Cleans 95/65

20 Shoulder-to-Overhead 95/65

10 Ring Dips

10 Chest-to-bar Pull-ups

Extra Work:

2) Muscle-ups: 10 minutes Practice

Work on any facet of a  Ring Muscle-up

3) Good Morning: 4 sets of 10

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

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

Post Results/Thoughts To Comments