Warm-Up
Coach’s choice

WOD prep
Prep daed lift to wod weight.

WOD
Day Tripper
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 10 dead lifts (275,180)
Station 2 – 15 Ring dips
Station 3 – Max Calorie Bike
Station 4 – Rest
* Max cals on the bike is your score.
*Team mates will start at different stations.

Option 2:
On the Minute x 24 (6 Rounds)
Station 1 – 10 dead lifts (225,150)
Station 2 – 15 Bar dips
Station 3 – Max Calorie Bike
Station 4 – Rest

Option 3:
On the Minute x 24 (6 Rounds)
Station 1 – 10 dead lifts (135,95)
Station 2 – 15 Box dips
Station 3 – Max Calorie Bike
Station 4 – Rest

*Add bands if needed to ring or bar dips.

Post WOD
Banded hamstring stretch 2 minutes per side.

FS Brief:
Adjusted Holiday schedule:
The class schedule will be adjusted on the following dates.

• Sunday, 12/31
  8:30am Adult CrossFit (Childcare will be offered)
  10:00am Adult CrossFit
• Monday, 1/1
  11:00am BootCamp (this class will be combined with the Adult CrossFit class)
  11:00am Adult CrossFit
  -No kids/Teens classes
• Free class Friday 1/5/17

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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.