Justin

Warm-up
Coach’s choice

WOD Prep:
4 Rounds not for time
8 Reverse DB Thrusters (Squat as you press)
40m 1 arm Bottoms up KB Carry 20m R up/20m L back
10 Ring Rows

WOD:
Yukon Cornelius
21-15-9-15-21 reps:
Wall Ball(20,14)
KB Swing (53,35)

Option 2:
21-15-9-15-21 reps:
Wall Ball(14,10)
KB Swing (44,30) For 30 add the KB buddy.

Option 3:
15-9-6-9-15 reps:
Wall Ball(10,6)
KB Swing (35,26) 

Post WOD
Foam roll lat roll out.

CFS Brief:
Perform a random act of kindness today!

CFS Holiday Party This Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.

Whole Life Challenge Starts January 20th
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge.  After you register you will see an orange box on your profile page that says join or create a team.  Click on that and search CrossFit Synergistics and join our team!  The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.

Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!