Monday, December 1, 2014

The holiday season is in full swing so it is especially important to stay committed to being consistent. If you're traveling check out some travel WOD's or drop-in on a local box. 

Remember the sign-up sheet for the Christmas Party is posted!

Dave hitting the Box Jumps during the 5:45 a.m.


Arm/Leg Swings
Run 250m
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 Good Morning
10-20 DU’s

MOD (18:00 CAP)
Strict Press
5 x 5 across (use your heaviest set from last week)

WOD
Conditioning
CrossFit Games Open 11.1
10:00 AMRAP
30 DU’s
15 Power Snatches 75/53#

Extra Work
Max Box Jump

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