Warm-Up
Coach’s choice
WOD prep
Prep the movements.
WOD
Winds of Winter
4 Rounds for time
400 m single arm
dumbbell carry (53,35)
20 Alternating dumbbell Snatches (50,35 lb)
5 Strict Hand stand push-ups.
4 DB Turkish Get-Ups (50,35) 2 on one side, 2 on the other.
Option for strict hand stand push-ups:
1. 5 box Hand stand push-ups from feet or knees.
2. 1 wall walk
3. 10 push-ups
Post WOD
Banded overhead distraction.
CFS Brief:
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
27:35 (35#)
Was able to run for the carry. Spent a little too much time looking at the floor for the strict HSPUs.
Winds of Winter: 32:38 (or something like that)| 30# DB | HSPU To 1 Ab Mat
Thankfully, this was more of a springlike day as far as the weather, so it was nice to get outside with the dumbbell for the entertainment of those driving down Main Street 😬 Great workout and fun to do some TGUs! Thanks Hanna!!
24:49 #35