CrossFit WOD for Friday 12-30-2016


Dec 29, 2016

For strength today, add weight each set. For the Metcon, OHS should be able to be completed unbroken, so scale accordingly.  partitioned.


200m Run Then:

  • JYD
  • Bergener Warm Up


Foam Roll- 10 passes on each lat then 10 Around the worlds and 10 pass throughs


  1. Tempo OHS, 6×3 tempo pace is 3s down, 1s pause, explode up, 1s at top, rest 2min between sets.
  2. Handstand/walking practice (time permitting)

METCON: For Time 21-15-9

  • OH Squats (95/65) (+115/75)
  • Pull Ups (+C2B)

*10 Min Cap

Accessory Work

  • DB Bent Over Rows 3×10-20
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Compliments of CrossFit

“Happy Holidays to our CrossFit Family”
– Your coaches at FWF