WOD 12.22.2015

NO 5:30AM CLASS TODAY! ALL OTHER CLASSES AS SCHEDULED UNLESS OTHERWISE ANNOUNCED! CHECK HERE, OUR FACEBOOK PAGE OR THE CFW COMMUNITY PAGE FOR SCHEDULE UPDATES DUE TO WEATHER!

5 Minutes of Ab Mat Pizza Game
Then...

5 Minutes to Establish a High Box Jump
Then...

5 Minutes to Establish a Heavy Single Back Squat
Then,
Every 2 Minutes For 10 Minutes, Complete 5 Back Squats @75% of That
Heavy Single
*Work on Speed Out of The Hole
Then...

10 Minute AMRAP:
10 Alternating Dumbell Snatches
10 Shoulder to Overhead 115/75
10 Pull-ups
10 Box Overs 24/20
10 Toes to Bar