* Read This, Next Programming Cycle HERE

** 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

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Split Jerk: 20 minutes to Build to a Heavy Single

Warm-up as needed. Rest as needed between sets. Establish a heavy Single for the Day, if you’re feeling good try to max out.

2) Push Press: 3 sets of 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 3 rounds AQAP:

250m Row

20 Alternating Dumbbell Snatch 50/35

15 Push-ups

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement, scale loading as needed.

5) Row: 6 x 500m

Rest 2 minutes between sets. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments