Friday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

None…

WOD

The 12 Days of CrossFit

12 Kettlebells swinging (2/1.5 pd)

11 Knees to elbows

10 Box jump burpees (24/20)

9 Abmat situps

8 Kipping pullups

7 Turkish get-ups (35/20)

6 Wallballs tossing

5 Dips on rings

4 Handstand pushups

3 Power cleans (95/65)

2 Front squats (95/65)

and a Sumo-deadlift highpull (95/65)

Go ahead and sing it… I think it’s a good one…

Recovery

Short Stretching and Mobility Sequence