Monday 12/16/2013

Do you have your Christmas Sweater picked out? Friday will be our CrossFit Christmas celebration.  We will be celebrating with a special Christmas flavored WOD.  You may recognize it...  Classes on Friday are at 5:15am, 6:15am, 9:30am, Noon and 5:30pm.  If you don't typically come to class, come celebrate with us on Friday!

Weekly Warm Up
3 sets: 150m Row + 10 HOD Push Ups
3x10 Ring Dips (on the third set, try without the band!)
3x10 One Leg Box Jumps (Go short)
3x10 Ring Pullups

Strength
Back Squat 3x20

WOD
12 min AMRAP
3,3,3; 6,6,6; 9,9,9...
DU
T2B
HSPU

REC
3x Ring Dips to Failure