* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE.

WOD:

1) 1 Strict Press + 2 Push Press: Every 1:30 x 8 sets

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

2a) 5 minute AMRAP:

50 Wall Balls 20/14

15 Power Snatch 95/65

Max Pull-ups

Rest 3 minutes

2b) 5 minute AMRAP:

35 Wall Balls 20/14

10 Power Snatch 115/75

Max Pull-ups

Rest 3 minutes

2c) 5 minute AMRAP:

20 Wall Balls 20/14

5 Power Snatch 135/95

Max Pull-ups

Extra Work:

3) Abmat Sit-ups: 100 for time

Keep track of time and attempts to complete.

4) Dumbbell Bench Press: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

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