1rm back squat 1 RM

Skill- Snatch work 15 minutes

WOD:

3 Rounds for time

30 wall balls 20/14

30 squat snatch 75/45

3 Rounds

10 Front Squat #185
20 Burpees
30 DU

squats 135

A New Year's Eve tradition at SPC CrossFit:

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Burpees
Knees-to-Elbows

For time:

30 Box Jumps 24"
30 Jumping Pull-Ups
30 KB Swings 25lbs
30 Sit-Ups
30 Lunges
30 T2B
30 Burpees

5rds
Bear Crawl 100ft
Broad Jump 100ft

Every 5 jumps, do 3 Burpees

3 every minute for 15 mins @ 115#

Row 500 meters under 2mins

Run 5 miles
2 sets of 20 pushups
2 sets of 30 front squats with 20 lb med
2 sets run 400 meters with med
2 sets 15 box jumps 24in

53 minutes

-bike 4 miles or run 2
-25 pull ups
-25 push ups (hand release)
- shoot long bow 15 mins

*not for time just get through it all together

WOD: Sprint Intervals

6x60m - Times: 7.99, 7.84, 7.72, 7.66, 7.81, 7.81
4x45m - Times: 5.94, 5.85, 5.81, 5.99

HRPUs - 6 sets of 20 reps - did them in between 60m reps