Warm-Up
Coach’s choice

WOD prep
Partner Left/Right punches gloves on.
Alternating knees to gloves
Alternating upper cuts gloves on.
Alternating hooks gloves on.

WOD
Rocky
Buy in 500 single unders
Teams of 2. 1 athlete completes a full round while the other rests.
Round 1-Each athlete does it once.
100 Left/Right punches
20 Abmat sit-ups
20 jumping lunges
20 alternating knees to gloves
100m Shuttle run(50m up/50m back)

Round 2-Each athlete does it once.
80 Alternating upper cuts
20 Mountan climbers
20 Push-ups
20 Left /Right punches
80m shuttle run

Round 3-Each athlete does it once.
60 Alternating hooks
20 Toe touches
20 Squat jumps
20 Alternating upper cuts
60m Shuttle run(30m up/30m back

Round 4-Each athlete does it once.
100 Left/Right punches
10 Abmat sit-ups
10 jumping lunges
10 alternating knees to gloves
100m Shuttle run(50m up/50m back)

Round 5-Each athlete does it once.
80 Alternating upper cuts
10 Mountan climbers
10 Push-ups
10 Left /Right punches
80m shuttle run

Round 6-Each athlete does it once.
60 Alternating hooks
10 Toe touches
10 Squat jumps
10 Alternating upper cuts
60m Shuttle run(30m up/30m back

Round 7-Each athlete does it once.
100 Left/Right punches
100m Shuttle run(50m up/50m back)

Round 8-Each athlete does it once.
80 Alternating upper cuts
80m shuttle run

Round 9-Each athlete does it once.
60 Alternating hooks
60m Shuttle run(30m up/30m back

Cash out:
500 single under cash out

Post WOD
Banded hamstring stretch.

CFS 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

Perform a random act of kindness today!
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.