* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year.

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

15-12-9 Bar Facing Burpees

5-4-3 Clean and Jerks 155/105

Extra Work:

4) Toes-to-bar: 10 minutes Practice

Work on any facet/progression of a Toes-to-bar.

5) D-Ball Bear Hug Hold: Accumulate 5 minutes

You choose the weight. Keep track of time and attempts to complete.

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