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Holiday Party 2016 in the books. Thanks to all those that showed up and made it an awesome night to remember! 

MONDAY

STRENGTH

SNATCH PULLS
E2MO2M x 4 sets:
3 Snatch Pulls @ 95% of your best Snatch
*do NOT touch and go

4 X 3 @ 95%

WOD

EMOM18 ROW/HSPU/DL
EMOM x 18 of:
30 seconds ON/30 seconds OFF each station:
1 = Row for Calories
2 = Handstand Push-ups
3 = Deadlift, 225/155

ACCESSORY WORK

A. 3 x 6 Hamstring Curls with Slide Board, each side (tempo slow down, pause and then use both legs to come up)
B. Tabata Butterfly ABMAT SU
C. 100 Band Pull Aparts

BASEFIT

WOD

50-40-30-20-10 reps for time of:
KBS
ABMAT SU
Double Unders
*Run 200 meters after each complete round (5 total)

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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