*For December please be aware of the following schedule changes for the holidays.

• Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

• Wednesday, January 1st CVCF will be CLOSED

WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

1 Snatch Pull w/Pause @ Top +

1 Hang Snatch

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

1b) 10:00 – 20:30 – Every 1:30 x 7 sets:

1 Clean Pull w/Pause @ Top +

1 Hang Clean +

1 Split Jerk

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

2) 10 minute EMOTM:

7 Toes-to-bar

Max Thrusters 75/55

Each minute starts with 7 Toes-to-bar, in the remaining time left in the minute perform as many Thrusters as able. Scale quantity of gymnastics movements so you’re getting at least 5 rounds unbroken.

Extra Work:

3) D-Ball Bear Carry: 4 x 200ft

Rest 90 seconds between sets. Heavy as possible.

4) Double-unders: Practice

A – Double Hip Tap Drill

B – High Single-unders

C – Double-unders

Use any of the above drills to work on your Double-unders.

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