Friday

     Its Friday and this will be the last WOD until Christmas. I made it a long one to burn any future calories we might give into.


Crossfit 4:30


For Time

5 squat cleans
10 kettlebell swings
15 hand release push ups
20 steps walking lunges
25 supermans
30 sit ups
25 box jumps
20 air squats
15 double unders
10 kettlebell high pulls
5 push press

Crossfit Gymnastics Basics 11:00

Strict  Weighted Pull-ups (over-hand grip) Reps (10-7-5-3-1-1-1) 


followed by



3 rounds for time
·         10 pistols
·         15 ring pushups
·         20 wall ball situps = ( feet againts wall, with ball on chest, sit back and have shoulders touch the ground, sit up and throw ball up wall 3' high target, catch and repeat.)