* 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 Updated Please check. Early AM Classes cancelled on the 26th

WOD:

1) Jerk Dips: 3 @ 90%, 3 @ 95%, 3 @ 100%

Warm-up as needed. Rest 60 seconds between sets.

2) Jerk: 2×2 @ 80%, 2×2 @ 85%

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

3) 5 rounds AQAP:

10 Shoulder-to-Overhead 135/95

20 Deadlifts 135/95

60 Double-unders

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement, scale loading as needed.

5) Row: 3 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments