Chief Jay Strongbow
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Chief Jay Strongbow
AMRAP 15
5 Strict Hand stand Push-ups
10 Deadlifts (155,105)
15 Medball Cleans(20,14)
Option 2:
AMRAP 15
5 Box Hand stand Push-ups
10 Deadlifts (135,95)
15 Medball Cleans(20,14)
Option 3:
AMRAP 15
5 Strict DB press (50,35)
10 Deadlifts (95,65)
15 Medball Cleans(14,10)
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
*New Years 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.
Chief Jay Strongbow: 6+12 | HSPU To 1 Ab Mat
After the WOD attempted full Strict HSPU and hit 2 of them…Go figure. Thanks John and Kathi for some great coaching!!
6 + 5
70 lb. Db KB DL
The rest rx
HSPU unbroken.
2 strict HSPU is legit! Nice work!