Nousu V1 painoon kompleksissa:

1+1

(5×)

4 x 8min on/ 3 min off alternating A and B

A)
run 800m 
+ amrap of:
6 t2b
8 box over burpee

B)
row 1000/900m
+ amrap of 
1 rope climb
2 wall climb

10 min of Skin The Cat tech
then
EMOM5
3-5 Skin The Cat

3 kierrosta laatua

6-10 keränosto boksien välissä
6+6 kapteeni Morgan

Power Clean ( 14-16mins)
Heavy Double
- build up in 5-6 sets
– good form across all sets
– Reset between each rep

Two rounds for Quality;
1 min DU
15s rest
1 min HSPU
15s rest
1 min Pistol Squat
15s rest
1 min MU
15s rest
1 min Wall Ball
15s rest
1 min T2B
1 min rest

Burpee Box Jump
KB Swing

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