WOD: Tuesday, December 31, 2013

ONLY ONE CLASS TODAY AT 10 a.m.

Today is Day 2 of training for the CrossFit Open ... more on this in tomorrow's post.

You are more than welcomed to come during non-class times to do all or some of this WOD on your own or with others (coordinate through our members only Facebook page)

(A) 5x 1 Minute Handstand Holds

(B) In 12 Minutes, find a 5 Rep Max Weighted Pull Up or 5 Rep Max Bent Over Barbell Row

(C) In 15 Minutes, find a 3 Rep Max Push Press

(D) Max Rep Push Presses @ 65% of 3RM in

  • 30 Seconds
  • 30 Seconds
  • 20 Seconds
  • 20 Seconds
  • 30 Seconds
  • Rest 2 Minutes between sets

(E) 5 Minute Break

(F) For Time

  • 200m Suitcase Carry
  • 4 Rounds of
    • 10 Push-Ups
    • 15 Toes To Bar or V-Ups
    • 20 Jump Squats
  • 400m Run

Christmas Eve Class, 2013. Photo by Rafael Vega