Workout 12.23.13

Nickname: Santa’s Little Wodder’s

Main – CrossFit

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10 minutes of Skill Review: Kipping Pullups, Butterfly Pullups

WOD

Metcon (Weight)

Strength:
5 Sets of Clean+ 2 Front Squats
Rest as long as it takes for you to add weight.

Cashout

Metcon (No Measure)

Every 2 Minutes for 5 Sets (10 Minutes):

5 Thrusters 135/95
10 Pullups- work on the kip or butterfly!

Rest 2 Minutes

Every 2 Minutes for 5 Sets (10 Minutes):

5 Ground to Overhead 135/95
10 Box Jumps 30/24- do not scale the box height, do step ups instead of jumps

Feature Video

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