Wednesday, Dec. 21

Nice work on the back squats yesterday. A good strength foundation will help you immensely in the CrossFit WODs and in every day life. We should be able to move our own body weight around with ease, and the best way to do this is to get stronger. It will pay off in the long run. Workout for Wednesday, Dec. 21

Warmup Row 500 m 3 Rounds 10 Good Mornings 10 Superman 10 Situps 10 OHS

Skill Double Unders 5 Rounds 1 min on 30 sec. off

WOD "Diane" 21-15-9 Deadlift (225/155) Handstand Pushup

Hamstring Mobility work