Justin

Warm-Up
16 rounds
Tabata warm-up – 20 seconds on 10 seconds off.
First 8 rounds
Max Jumping jacks
Plank shoulder taps
5 pull-ups or ring rows
5 Push-ups
Second 8 rounds
Max Jump rope double or singles
Max Ab-mat Sit-ups
Squats
10 reps Barbell bench press

WOD prep
Bench press on the 3 minutes. Start with body weight if capable (5 sets) Add load each set.
10,8,6,4,2

WOD
Bird Box
AMRAP 10
3 Dumbbell Man Makers (50,35)
30 Double unders
*Scale for dubs is 60 singles.

*Man makers must start standing.

A man maker is:
While standing reach down and grab both dumbbells, jump back to plank then:
1 dumbbell push-up
1 Renegade row right arm
1 Renegade row right
1 Squat clean thruster

*Scale so you are able to perform the dumbbell man maker unbroken

Post WOD :
Foam roll lats 2 minutes per side.

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.