* 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) 20 minute AMRAP:

10 Toes-to-bar

15 Kettlebell Swings 53/35

20 Wall Balls 20/14

Extra Work:

2) Butterfly Pull-ups: 10 minutes Practice

Work on any facet of a Butterfly Pull-up

3) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=HXnU_nGgOIw