Friday December 28

Skill:

Hand Stand Walking

And 5 min of Burpees


WOD: you guys are gong to like this one!



CROSSFIT TOTAL

Best of 3 attempts at

Back Squat

Shoulder Press

Deadlift




Score equals the sum of all three lifts.



Competitors work:

50 Strict Pull Ups

30 HSPU

Thursday December 27

Skill:

Overhead Pistols


WOD:

AMRAP 17 min

20 Lunges
15 PushUps
10 Burpees



Competitors Work

200 Burpees

Wednesday December 26

Skill:

Deadlift

5 x 10



WOD:

5 Rounds

500 m Row
15 Dead Hang Pull Ups

Monday December 24

Skill:

Lacrosse Ball Trigger Point Therepy

Then


Snatch Balenced



WOD

MEGAN

21 - 15 - 9

Burpees

Kettle Bell Swings (53/35)

Double Unders