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

WOD:

1) 4 rounds AQAP:

10 Burpees

20 Pull-ups

30 Kettlebell Swings 53/35

40 Goblet Box Step-ups 53/35 @ 24/20

Extra Work:

2) Dumbbell Romanian Deadlifts: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible, focus on positioning.

3) Ring Dips: 10 minutes Practice

Work on any facet/style of a Ring Dip.

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