WOD | DECEMBER 23, 2014

WOD:

20min AMRAP: 

2 x Muscle Up (5 x Strict Deficit Ring Row 24"/20")

10 x Box Jump (30"/24")

200m Run/Row

COMPETITOR'S WORK:

Strength:

   Snatch + Snatch Balance - Build to a Heavy for Quality.

Conditioning:

   12 EMOM

   ODD: 1 x Deadlift + 1 x Hang Power Clean + 2 x Front Squat (205/155)

   EVEN:  AMRAP Double Under

BOX INFO: 

Holiday Schedule: 

Christmas Eve: Weekend Schedule (CFC: 9am & 10am / CFFW: 8am & 9am)

New Year's Eve: Weekend Schedule (CFC: 9am & 10am / CFFW: 8am & 9am)