It's the 23rd already! Great job everyone that have completed the Advent calendar tasks so far.

Time to take it easy, on the couch... stretching! We have two mobility tasks for you, find them here and follow the instructions:

http://blog.wodconnect.com/post/105909641267/crossfit-mobility-basics-4-4-quads-hip-flexors

Feeling any tightness in the hips or quads?

EMOM x 12:00

Min 1: 5 Devil's Press @50/35
Min 2: 10 Toes to Bar
Min 3: 50 Double Unders
- Goal: Scale for a minimum of 20s rest each round.
- Rx+: Heavier + 2-3 Bar Muscle-ups + 10 Toes to Bar on same minute.

3 sets;

6 x Strict Chin-Up
12 x Zottman Curl
24 x Band Tate Pull
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

5sets both
WORK 1min, Rest 30s

A) 8-12 T2B
rest of the min
C&J @ 70% 1RM

rest 30s

B) 8-12 HSPU
rest of the min
WB

rest 2min

4 Rounds
10s Bike Sprint
10 Russian Swings HEAVY
10 Goblet Squats
Rest 2:00

– Goal: HARD push each round.

Accessory

3 rounds
10-12 stiff legged deadlift
8-10/side one arm supported DB row
1min rest

Power Clean
Build to a heavy 2 over 6 sets. Rest 2:00 between heavy sets.
– Sets of 4,3,2,2,2,2
– These are not Touch N’ Go, reset between reps

1 1/4 Back Squat
Build to a heavy 4 over 5 sets.
– Sets of 5,4,4,4,4
– Match weight from 5/2

A,
Deadlift
Build up to work weight in 5-7 mins

B,
EMOM 10 mins
Deadlift 3 reps
- use about 80% of 1 RM
- good form
- full reset btw reps

Every 90s for 6 rounds
1. 5 deadlift @70-75% 1RM
2. 5-7 strict handstand push-up