Pre-WOD:
15 minute work to heavy STO

WOD - 2RFT:
- 100 II Unders (Mod: 10 Burpees then 2:1 Singles)
- 50 STO (95#/65#)
- 25 T2B

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings (53#,35#)
10 box jumps (24",20")
10 HR push-ups
10 sit-ups

First class back after 5 weeks, December 21st was last class. Over holiday break caught Flu, Bronchitis ... which resulted in kicking in a Gouty Arthritis attack. Impacted both feet, right knee, both hands and wrist - EXTREME pain. Good to get back in class, slowly make the journey back to health through the pain of regaining strength, endurance and mobility. No move ... No life.

Pre-WOD:
5x3 Power Cleans

WOD - For Time:
10-8-6-4-2
- Hang Cleans (185#,115#)
- Burpee Box Jumps (24", 20")

Post-WOD:
Crossfit Christmas Challenge List Items

Crossfitmas Checklist:
- Strict Pull Ups (10 reps); 3 pt
- Unbroken Wall Ball Shots, 6# Ball (100 reps); 1 pt
- On Ramp, 400M Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, 10 Pull Ups (4:50); 1 pt
- 1 Min T2B + 1 Min HSPU Max Reps (15); .5
- Max Height Box Jump (30"); .5

3 rounds
40 sec work 1.30 Rest

Score is total amount of reps

OPen Palauttelua 30-40 min. ergoja/hiihtoa/kävelyä.Pk alarajalla

Open prep
6 min amrap
10 Burpee box step up
12 Db/Kb hang clean and jerk 22,5/15kg

6 min rest

6 min amrap
16/14 Cal Row
16 Wall ball

20 sec. L-Sit Hold
20 sec. Hollow Rock
20 sec. Sit- Ups

*Maastavetotekniikka/ Mave 5 x 6