Sunday 12.7.14 WOD

Gymnastics

10min Handstand work
**Work on holding a free handstand, if you can not kick up against wall, come to vertical position and try to release your heals from wall
**If you can not kick up on wall spend this time working on kicking into supported HS or wall walks

WOD

CrossFit.com
For time:
75 Air Squats
50 KB Swings (55,35)
20 Ring dips
50 Air Squats
35 KB Swings
15 Ring dips
25 Air Squats
20 KB Swings
10 Ring dips

Extra Credit

50 GHD Back Extensions

Announcements

• 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
• Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12
By | 2016-10-20T15:19:29-04:00 December 6th, 2014|WOD|Comments Off on Sunday 12.7.14 WOD