WOD: Friday, December 27, 2013

HOLIDAY HOURS: CROSSFIT CLASSES @ 10 a.m. and 6 p.m.

90 Minute Class

(A) Floor Work: Handstands (10 Minutes)

(B) Bar Work: Kipping Pull-Ups and Butterfly Pull-Ups (10 Minutes)

(C) Parallette Work: L-Sits (10 Minutes)

(D) 3 x 1000m Row for Time

  • You are trying to answer the question: "How fast can I row 1 kilometer?" ... So go hard (but be graceful with your movements).
  • Rest 5-8 Minutes between attempts.
  • A group of 2 or 3 athletes may use the 7th rower upstairs if necessary.

Shika & David. 50 Wall Balls. Photo by Rafael Vega