* 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 will close January 20th

WOD:

1) Snatch: 3 sets of 1 @ 82.5%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat

2) Clean and Jerk: 3 sets of 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk.

3) Snatch Pull from Deficit 2″: 3 sets of 3 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

4) 9 minute Up Ladder:

3 Hang Squat Cleans 115/75

3 Burpee Lateral Bar Hops

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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

Post Results/Thoughts To Comments