WOD | DECEMBER 30, 2014

WOD:

For Time: 

21 x Power Clean (155/110)

21 x Burpee 

21 x Pull-up 

15 x Front Squat (155/110)

15 x Burpee 

15 x Pull-up 

9 x Squat Clean (155/110)

9 x Burpee 

9 x Pull-up

COMPETITOR'S WORK:

Strength 

     OHS - Build to a Heavy 3 Then...

     2 x 3 @ -10%(men) / -5%(woman)

Gymnastic 

     12 EMOM

     ODD: 5-8 Strict HSPU 

     EVEN: 25 x Double Under + AMRAP Alternating Pistols

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