WOD | DECEMBER 29, 2014

WOD:

4 Rounds: 

22 x Wall-ball (20/14)

22 x KB Swing (53/44)

22 x Box Jump (24/20)

COMPETITOR'S WORK:

Strength

   3 position Cleans (High Hang/ Hang/ Floor)

   9 EMOM 

   Min 1-3 -  2 x 60% 

   Min 4-6 - 1 x 70%

   Min 7-9 - 1 x 80% 

Conditioning: 

   10 x 250m Row 

   :30sec Rest 

Skill: 

   Accumulate 25-30 Muscle Ups for Quality! 

BOX INFO: 

Holiday Schedule: 

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

In House Competition:

     Jan. 24th @ CrossFit Fort Washington.  Still a few female spots available