* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE

** CrossFit Kids Cancelled through January 25th

*** Running Clinic w/Jason Wolstenholme HERE

**** WODDOC Seminar February 7th HERE

WOD:

1) Deadlift: 7 reps Every 3:00 x 5 sets

Warm-up as needed. Start at the weight you perform 8 reps last week and climb as heavy as possible. 5th set doesn’t necessarily have to be the heaviest. All reps should be Touch-and-Go. If you max out before set 5 come down to 80% of the days max to finish out.

2) Dumbbell Stiff Leg Deadlift: 10 reps Every 1:30 x 4 sets

This should be done as a continuation of your Deadlifts, starting at 15:00 on the clock. Load as heavy as possible but focus on positioning and stretch first and foremost.

3) 3 rounds AQAP:

50 Double-unders

21 Wall Balls 20/14

12 Power Snatch 75/55

Extra Work:

4) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

5) Kipping Pull-ups: 10 minutes Practice

Work on any facet/skill that helps develop a Kipping Pull-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE