Warm-Up
Coach’s choice

WOD prep
Power snatch. Build to WOD weight.

WOD
“KARABEL”
10 Rounds for Time
3 Power Snatches (135,95)
15 Wall Ball Shots (20,14 ) (10′,9′ )

The “Karabel” benchmark WOD is a mash-up of two classic CrossFit “Girls” WODs. The oldest mention we’ve found online was from CrossFit Apex (Souderton, PA, USA) who posted it as their workout of the day for Tuesday, April 28, 2008.

“Karabel” is a combination of the benchmark WODs “Karen” and “Isabel”

Option 2:
10 Rounds for Time
3 Power Snatches (95,65)
15 Wall Ball Shots (20,14 ) (10′,9′ )

Option 3:
10 Rounds for Time
3 Power Snatches (75,50)
15 Wall Ball Shots (14,10 ) (10′,9′)

Post WOD
Couch stretch. 2 minutes per side.

CFS Brief:
*28 day Nutrition challenge starts Wednesday January 2nd! Details on the board at the box. The challenge is free! Get your name on the board.
*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.